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Groat vs. Gouda cheese — In-Depth Nutrition Comparison

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Significant differences between groat and gouda cheese

  • Groat has more copper, manganese, magnesium, vitamin B3, and fiber; however, gouda cheese is richer in calcium and vitamin B12.
  • Groat covers your daily copper needs 118% more than gouda cheese.
  • Groat contains less saturated fat.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Buckwheat and Cheese, gouda.

Infographic

Groat vs Gouda cheese 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.
Groat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
Contains more MagnesiumMagnesium +696.6%
Contains more PotassiumPotassium +280.2%
Contains more IronIron +816.7%
Contains more CopperCopper +2955.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +11718.2%
Contains more CalciumCalcium +3788.9%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +57.3%
Contains more SeleniumSelenium +74.7%

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.
Groat
6
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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%
Contains more Vitamin B1Vitamin B1 +236.7%
Contains more Vitamin B2Vitamin B2 +27.2%
Contains more Vitamin B3Vitamin B3 +11042.9%
Contains more Vitamin B5Vitamin B5 +262.6%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more FolateFolate +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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
Contains more CarbsCarbs +3120.7%
Contains more ProteinProtein +88.2%
Contains more FatsFats +707.1%
Contains more WaterWater +325.2%
Contains more OtherOther +87.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +58.1%
Contains more Mono. FatMonounsaturated fat +644.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Gouda cheese DV% diff.
Copper 1.1mg 0.036mg 118%
Saturated fat 0.741g 17.614g 77%
Calcium 18mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Manganese 1.3mg 0.011mg 56%
Magnesium 231mg 29mg 48%
Vitamin B3 7.02mg 0.063mg 43%
Fiber 10g 0g 40%
Cholesterol 0mg 114mg 38%
Fats 3.4g 27.44g 37%
Sodium 1mg 819mg 36%
Phosphorus 347mg 546mg 28%
Iron 2.2mg 0.24mg 25%
Carbs 71.5g 2.22g 23%
Protein 13.25g 24.94g 23%
Vitamin B5 1.233mg 0.34mg 18%
Vitamin A 0µg 165µg 18%
Monounsaturated fat 1.04g 7.747g 17%
Zinc 2.4mg 3.9mg 14%
Selenium 8.3µg 14.5µg 11%
Vitamin B6 0.21mg 0.08mg 10%
Potassium 460mg 121mg 10%
Vitamin B2 0.425mg 0.334mg 7%
Vitamin B1 0.101mg 0.03mg 6%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 1.039g 0.657g 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Folate 30µg 21µg 2%
Calories 343kcal 356kcal 1%
Net carbs 61.5g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.192mg 0.352mg 0%
Threonine 0.506mg 0.93mg 0%
Isoleucine 0.498mg 1.306mg 0%
Leucine 0.832mg 2.564mg 0%
Lysine 0.672mg 2.654mg 0%
Methionine 0.172mg 0.719mg 0%
Phenylalanine 0.52mg 1.431mg 0%
Valine 0.678mg 1.806mg 0%
Histidine 0.309mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Gouda cheese
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
31%
Groat
32%
Gouda cheese
Minerals Daily Need Coverage Score
109%
Groat
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 818mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 16.873g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 54)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.6)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.