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Gouda cheese vs. Zucchini — In-Depth Nutrition Comparison

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How are gouda cheese and zucchini different?

  • Gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, zucchini is richer in vitamin C.
  • Daily need coverage for saturated fat for gouda cheese is 88% higher.
  • Zucchini has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than zucchini (15).

Cheese, gouda and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Gouda cheese vs Zucchini infographic
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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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +4275%
Contains more ZincZinc +1118.8%
Contains more PhosphorusPhosphorus +1336.8%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +115.7%
Contains more IronIron +54.2%
Contains more CopperCopper +47.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1509.1%

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%
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +255.3%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +615.9%
Contains more Vitamin B6Vitamin B6 +103.8%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +14.3%

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1961.2%
Contains more FatsFats +8475%
Contains more OtherOther +591.2%
Contains more CarbsCarbs +40.1%
Contains more WaterWater +128.6%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +70327.3%
Contains more Poly. FatPolyunsaturated fat +622%
Contains less Sat. FatSaturated fat -99.5%

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 Zucchini
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 Zucchini DV% diff.
Saturated fat 17.614g 0.084g 80%
Phosphorus 546mg 38mg 73%
Calcium 700mg 16mg 68%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1.21g 47%
Fats 27.44g 0.32g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 8mg 35%
Zinc 3.9mg 0.32mg 33%
Selenium 14.5µg 0.2µg 26%
Vitamin C 0mg 17.9mg 20%
Monounsaturated fat 7.747g 0.011g 19%
Vitamin B2 0.334mg 0.094mg 18%
Vitamin A 165µg 10µg 17%
Calories 356kcal 17kcal 17%
Manganese 0.011mg 0.177mg 7%
Vitamin B6 0.08mg 0.163mg 6%
Fiber 0g 1g 4%
Potassium 121mg 261mg 4%
Polyunsaturated fat 0.657g 0.091g 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 29mg 18mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B5 0.34mg 0.204mg 3%
Copper 0.036mg 0.053mg 2%
Iron 0.24mg 0.37mg 2%
Vitamin B3 0.063mg 0.451mg 2%
Fructose 1.38g 2%
Vitamin K 2.3µg 4.3µg 2%
Choline 15.4mg 9.5mg 1%
Vitamin B1 0.03mg 0.045mg 1%
Folate 21µg 24µg 1%
Vitamin E 0.24mg 0.12mg 1%
Carbs 2.22g 3.11g 0%
Net carbs 2.22g 2.11g N/A
Sugar 2.22g 2.5g N/A
Tryptophan 0.352mg 0.01mg 0%
Threonine 0.93mg 0.029mg 0%
Isoleucine 1.306mg 0.044mg 0%
Leucine 2.564mg 0.071mg 0%
Lysine 2.654mg 0.067mg 0%
Methionine 0.719mg 0.018mg 0%
Phenylalanine 1.431mg 0.043mg 0%
Valine 1.806mg 0.054mg 0%
Histidine 1.032mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

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

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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
15%
Zucchini
Minerals Daily Need Coverage Score
79%
Gouda cheese
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 811mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 17.53g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
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 - 15)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.