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  6. Halibut raw vs. Gouda cheese

Halibut raw vs. Gouda cheese — In-Depth Nutrition Comparison

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Significant differences between halibut raw and gouda cheese

  • Halibut raw has more vitamin D, selenium, and vitamin B6; however, gouda cheese is richer in calcium, phosphorus, zinc, and vitamin B12.
  • Halibut raw covers your daily vitamin D needs 179% more than gouda cheese.
  • Gouda cheese has 5 times less vitamin B6 than halibut raw. Halibut raw has 0.42mg of vitamin B6, while gouda cheese has 0.08mg.
  • Halibut raw contains less cholesterol.

Specific food types used in this comparison are Fish, halibut, Greenland, raw and Cheese, gouda.

Infographic

Halibut raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 PotassiumPotassium +121.5%
Contains more IronIron +175%
Contains less SodiumSodium -90.2%
Contains more SeleniumSelenium +151.7%
Contains more MagnesiumMagnesium +11.5%
Contains more CalciumCalcium +23233.3%
Contains more CopperCopper +20%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +232.9%
~equal in Manganese ~0.011mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 EVitamin E +204.2%
Contains more Vitamin DVitamin D +5380%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +2281%
Contains more Vitamin B6Vitamin B6 +425%
Contains more CholineCholine +301.3%
Contains more Vitamin AVitamin A +1078.6%
Contains more Vitamin B2Vitamin B2 +317.5%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B12Vitamin B12 +54%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +2000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Gouda cheese DV% diff.
Vitamin D 27.4µg 0.5µg 135%
Vitamin D 1097IU 20IU 135%
Calcium 3mg 700mg 70%
Saturated fat 2.419g 17.614g 69%
Phosphorus 164mg 546mg 55%
Selenium 36.5µg 14.5µg 40%
Zinc 0.4mg 3.9mg 32%
Sodium 80mg 819mg 32%
Vitamin B6 0.42mg 0.08mg 26%
Vitamin B12 1µg 1.54µg 23%
Cholesterol 46mg 114mg 23%
Fats 13.84g 27.44g 21%
Protein 14.37g 24.94g 21%
Vitamin B2 0.08mg 0.334mg 20%
Vitamin A 14µg 165µg 17%
Vitamin B3 1.5mg 0.063mg 9%
Calories 186kcal 356kcal 9%
Choline 61.8mg 15.4mg 8%
Polyunsaturated fat 1.367g 0.657g 5%
Iron 0.66mg 0.24mg 5%
Folate 1µg 21µg 5%
Potassium 268mg 121mg 4%
Vitamin E 0.73mg 0.24mg 3%
Vitamin B1 0.06mg 0.03mg 3%
Vitamin K 0.1µg 2.3µg 2%
Monounsaturated fat 8.378g 7.747g 2%
Vitamin B5 0.25mg 0.34mg 2%
Carbs 0g 2.22g 1%
Magnesium 26mg 29mg 1%
Copper 0.03mg 0.036mg 1%
Net carbs 0g 2.22g N/A
Sugar 0g 2.22g N/A
Manganese 0.012mg 0.011mg 0%
Tryptophan 0.161mg 0.352mg 0%
Threonine 0.63mg 0.93mg 0%
Isoleucine 0.662mg 1.306mg 0%
Leucine 1.168mg 2.564mg 0%
Lysine 1.32mg 2.654mg 0%
Methionine 0.425mg 0.719mg 0%
Phenylalanine 0.561mg 1.431mg 0%
Valine 0.74mg 1.806mg 0%
Histidine 0.423mg 1.032mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 WaterWater +69.5%
Contains more ProteinProtein +73.6%
Contains more FatsFats +98.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +159.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -86.3%
Contains more Poly. FatPolyunsaturated fat +108.1%
~equal in Monounsaturated fat ~7.747g

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.