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  6. Gouda cheese vs. Flour

Gouda cheese vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between gouda cheese and flour

  • Gouda cheese has more calcium, vitamin B12, and phosphorus, while flour has more vitamin B1, iron, folate, and vitamin B3.
  • Gouda cheese covers your daily need for saturated fat, 87% more than flour.
  • The amount of cholesterol in flour is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Cheese, gouda and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Gouda cheese vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +4566.7%
Contains more PotassiumPotassium +13.1%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +405.6%
Contains more IronIron +1833.3%
Contains more CopperCopper +300%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +6100%
Contains more SeleniumSelenium +133.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Flour
Flour
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +666.7%
Contains more CholineCholine +48.1%
Contains more Vitamin B1Vitamin B1 +2516.7%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B3Vitamin B3 +9271.4%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more FolateFolate +771.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Flour DV% diff.
Saturated fat 17.614g 0.155g 79%
Calcium 700mg 15mg 69%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 108mg 63%
Vitamin B1 0.03mg 0.785mg 63%
Iron 0.24mg 4.64mg 55%
Folate 21µg 183µg 41%
Fats 27.44g 0.98g 41%
Cholesterol 114mg 0mg 38%
Vitamin B3 0.063mg 5.904mg 37%
Sodium 819mg 2mg 36%
Selenium 14.5µg 33.9µg 35%
Zinc 3.9mg 0.7mg 29%
Manganese 0.011mg 0.682mg 29%
Protein 24.94g 10.33g 29%
Carbs 2.22g 76.31g 25%
Monounsaturated fat 7.747g 0.087g 19%
Vitamin A 165µg 0µg 18%
Copper 0.036mg 0.144mg 12%
Vitamin B2 0.334mg 0.494mg 12%
Fiber 0g 2.7g 11%
Vitamin B6 0.08mg 0.044mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.3µg 0.3µg 2%
Magnesium 29mg 22mg 2%
Vitamin B5 0.34mg 0.438mg 2%
Polyunsaturated fat 0.657g 0.413g 2%
Choline 15.4mg 10.4mg 1%
Vitamin E 0.24mg 0.06mg 1%
Calories 356kcal 364kcal 0%
Net carbs 2.22g 73.61g N/A
Potassium 121mg 107mg 0%
Sugar 2.22g 0.27g N/A
Tryptophan 0.352mg 0.127mg 0%
Threonine 0.93mg 0.281mg 0%
Isoleucine 1.306mg 0.357mg 0%
Leucine 2.564mg 0.71mg 0%
Lysine 2.654mg 0.228mg 0%
Methionine 0.719mg 0.183mg 0%
Phenylalanine 1.431mg 0.52mg 0%
Valine 1.806mg 0.415mg 0%
Histidine 1.032mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +141.4%
Contains more FatsFats +2700%
Contains more WaterWater +247.8%
Contains more OtherOther +756.5%
Contains more CarbsCarbs +3337.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +8804.6%
Contains more Poly. FatPolyunsaturated fat +59.1%
Contains less Sat. FatSaturated fat -99.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.