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  6. Gouda cheese vs. Yam

Gouda cheese vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between gouda cheese and yam

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, while yam has more potassium.
  • Gouda cheese covers your daily need for saturated fat, 88% more than yam.
  • The amount of cholesterol in yam is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Cheese, gouda and Yam, raw.

Infographic

Gouda cheese vs Yam 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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +4017.6%
Contains more ZincZinc +1525%
Contains more PhosphorusPhosphorus +892.7%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +574.4%
Contains more IronIron +125%
Contains more CopperCopper +394.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +3509.1%

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +2257.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +943.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B3Vitamin B3 +776.2%
Contains more Vitamin B6Vitamin B6 +266.3%
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin K ~2.3µg
~equal in Folate ~23µg
~equal in Choline ~16.5mg

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1530.1%
Contains more FatsFats +16041.2%
Contains more OtherOther +380.5%
Contains more CarbsCarbs +1155.9%
Contains more WaterWater +67.9%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +129016.7%
Contains more Poly. FatPolyunsaturated fat +764.5%
Contains less Sat. FatSaturated fat -99.8%

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 Yam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Yam DV% diff.
Saturated fat 17.614g 0.037g 80%
Phosphorus 546mg 55mg 70%
Calcium 700mg 17mg 68%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1.53g 47%
Fats 27.44g 0.17g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 9mg 35%
Zinc 3.9mg 0.24mg 33%
Selenium 14.5µg 0.7µg 25%
Vitamin B2 0.334mg 0.032mg 23%
Potassium 121mg 816mg 20%
Monounsaturated fat 7.747g 0.006g 19%
Vitamin C 0mg 17.1mg 19%
Vitamin A 165µg 7µg 18%
Manganese 0.011mg 0.397mg 17%
Fiber 0g 4.1g 16%
Copper 0.036mg 0.178mg 16%
Vitamin B6 0.08mg 0.293mg 16%
Calories 356kcal 118kcal 12%
Carbs 2.22g 27.88g 9%
Vitamin B1 0.03mg 0.112mg 7%
Polyunsaturated fat 0.657g 0.076g 4%
Iron 0.24mg 0.54mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.063mg 0.552mg 3%
Magnesium 29mg 21mg 2%
Vitamin B5 0.34mg 0.314mg 1%
Folate 21µg 23µg 1%
Vitamin E 0.24mg 0.35mg 1%
Net carbs 2.22g 23.78g N/A
Sugar 2.22g 0.5g N/A
Vitamin K 2.3µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.352mg 0.012mg 0%
Threonine 0.93mg 0.054mg 0%
Isoleucine 1.306mg 0.052mg 0%
Leucine 2.564mg 0.096mg 0%
Lysine 2.654mg 0.059mg 0%
Methionine 0.719mg 0.021mg 0%
Phenylalanine 1.431mg 0.071mg 0%
Valine 1.806mg 0.062mg 0%
Histidine 1.032mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Yam
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
18%
Yam
Minerals Daily Need Coverage Score
79%
Gouda cheese
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 810mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 17.577g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 51)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.