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  6. Gouda cheese vs. Wild rice raw

Gouda cheese vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between gouda cheese and wild rice raw

  • Gouda cheese has more calcium and vitamin B12; however, wild rice raw is richer in manganese, copper, vitamin B3, magnesium, and fiber.
  • Gouda cheese covers your daily saturated fat needs 87% more than wild rice raw.
  • Wild rice raw contains less cholesterol.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Cheese, gouda and Wild rice, raw.

Infographic

Gouda cheese vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +3233.3%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +417.9%
Contains more MagnesiumMagnesium +510.3%
Contains more PotassiumPotassium +252.9%
Contains more IronIron +716.7%
Contains more CopperCopper +1355.6%
Contains more ZincZinc +52.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +11981.8%

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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +21.1%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +283.3%
Contains more Vitamin B3Vitamin B3 +10587.3%
Contains more Vitamin B5Vitamin B5 +215.9%
Contains more Vitamin B6Vitamin B6 +388.8%
Contains more FolateFolate +352.4%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +69.3%
Contains more FatsFats +2440.7%
Contains more WaterWater +434.3%
Contains more OtherOther +157.5%
Contains more CarbsCarbs +3273.9%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4772.3%
Contains less Sat. FatSaturated fat -99.1%
~equal in Polyunsaturated fat ~0.676g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Wild rice raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Wild rice raw DV% diff.
Saturated fat 17.614g 0.156g 79%
Calcium 700mg 21mg 68%
Vitamin B12 1.54µg 0µg 64%
Manganese 0.011mg 1.329mg 57%
Copper 0.036mg 0.524mg 54%
Vitamin B3 0.063mg 6.733mg 42%
Fats 27.44g 1.08g 41%
Cholesterol 114mg 0mg 38%
Sodium 819mg 7mg 35%
Magnesium 29mg 177mg 35%
Fiber 0g 6.2g 25%
Carbs 2.22g 74.9g 24%
Vitamin B6 0.08mg 0.391mg 24%
Iron 0.24mg 1.96mg 22%
Selenium 14.5µg 2.8µg 21%
Protein 24.94g 14.73g 20%
Zinc 3.9mg 5.96mg 19%
Monounsaturated fat 7.747g 0.159g 19%
Folate 21µg 95µg 19%
Vitamin A 165µg 1µg 18%
Phosphorus 546mg 433mg 16%
Vitamin B5 0.34mg 1.074mg 15%
Potassium 121mg 427mg 9%
Vitamin B1 0.03mg 0.115mg 7%
Vitamin B2 0.334mg 0.262mg 6%
Vitamin E 0.24mg 0.82mg 4%
Choline 15.4mg 35mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Calories 356kcal 357kcal 0%
Net carbs 2.22g 68.7g N/A
Sugar 2.22g 2.5g N/A
Vitamin K 2.3µg 1.9µg 0%
Polyunsaturated fat 0.657g 0.676g 0%
Tryptophan 0.352mg 0.179mg 0%
Threonine 0.93mg 0.469mg 0%
Isoleucine 1.306mg 0.618mg 0%
Leucine 2.564mg 1.018mg 0%
Lysine 2.654mg 0.629mg 0%
Methionine 0.719mg 0.438mg 0%
Phenylalanine 1.431mg 0.721mg 0%
Valine 1.806mg 0.858mg 0%
Histidine 1.032mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Gouda cheese
37%
Wild rice raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 812mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 17.458g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 57)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.