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  6. Kiwifruit vs. Gouda cheese

Kiwifruit vs. Gouda cheese — In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Gouda cheese

  • Kiwifruit has more Vitamin C, and Vitamin K, however, Gouda cheese is richer in Phosphorus, Calcium, Vitamin B12, Zinc, and Selenium.
  • Kiwifruit covers your daily Vitamin C needs 103% more than Gouda cheese.
  • Gouda cheese has 18 times less Vitamin K than Kiwifruit. Kiwifruit has 40.3µg of Vitamin K, while Gouda cheese has 2.3µg.
  • Kiwifruit contains less Sodium.

Specific food types used in this comparison are Kiwifruit, green, raw and Cheese, gouda.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
5
:
5
Gouda cheese
Gouda cheese
Contains more Iron +29.2%
Contains more Potassium +157.9%
Contains less Sodium -99.6%
Contains more Copper +261.1%
Contains more Manganese +790.9%
Contains more Calcium +1958.8%
Contains more Magnesium +70.6%
Contains more Phosphorus +1505.9%
Contains more Zinc +2685.7%
Contains more Selenium +7150%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +29.2%
Contains more Potassium +157.9%
Contains less Sodium -99.6%
Contains more Copper +261.1%
Contains more Manganese +790.9%
Contains more Calcium +1958.8%
Contains more Magnesium +70.6%
Contains more Phosphorus +1505.9%
Contains more Zinc +2685.7%
Contains more Selenium +7150%

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.
Kiwifruit
Kiwifruit
5
:
7
Gouda cheese
Gouda cheese
Contains more Vitamin E +508.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +441.3%
Contains more Folate +19%
Contains more Vitamin K +1652.2%
Contains more Vitamin A +547.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +1236%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +27%
Contains more Vitamin B12 +∞%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin E +508.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +441.3%
Contains more Folate +19%
Contains more Vitamin K +1652.2%
Contains more Vitamin A +547.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +1236%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +27%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
3
Gouda cheese
Gouda cheese
Contains more Carbs +560.4%
Contains more Water +100.4%
Contains more Protein +2087.7%
Contains more Fats +5176.9%
Contains more Other +545.9%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Gouda cheese
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 Carbs +560.4%
Contains more Water +100.4%
Contains more Protein +2087.7%
Contains more Fats +5176.9%
Contains more Other +545.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
2
Gouda cheese
Gouda cheese
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +16383%
Contains more Polyunsaturated fat +128.9%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +16383%
Contains more Polyunsaturated fat +128.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Gouda cheese
Lower in Sodium ok
Lower in Cholesterol 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 Kiwifruit Gouda cheese Opinion
Net carbs 11.66g 2.22g Kiwifruit
Protein 1.14g 24.94g Gouda cheese
Fats 0.52g 27.44g Gouda cheese
Carbs 14.66g 2.22g Kiwifruit
Calories 61kcal 356kcal Gouda cheese
Fructose 4.35g Kiwifruit
Sugar 8.99g 2.22g Gouda cheese
Fiber 3g 0g Kiwifruit
Calcium 34mg 700mg Gouda cheese
Iron 0.31mg 0.24mg Kiwifruit
Magnesium 17mg 29mg Gouda cheese
Phosphorus 34mg 546mg Gouda cheese
Potassium 312mg 121mg Kiwifruit
Sodium 3mg 819mg Kiwifruit
Zinc 0.14mg 3.9mg Gouda cheese
Copper 0.13mg 0.036mg Kiwifruit
Manganese 0.098mg 0.011mg Kiwifruit
Selenium 0.2µg 14.5µg Gouda cheese
Vitamin A 87IU 563IU Gouda cheese
Vitamin A RAE 4µg 165µg Gouda cheese
Vitamin E 1.46mg 0.24mg Kiwifruit
Vitamin D 0IU 20IU Gouda cheese
Vitamin D 0µg 0.5µg Gouda cheese
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.03mg Gouda cheese
Vitamin B2 0.025mg 0.334mg Gouda cheese
Vitamin B3 0.341mg 0.063mg Kiwifruit
Vitamin B5 0.183mg 0.34mg Gouda cheese
Vitamin B6 0.063mg 0.08mg Gouda cheese
Folate 25µg 21µg Kiwifruit
Vitamin B12 0µg 1.54µg Gouda cheese
Vitamin K 40.3µg 2.3µg Kiwifruit
Tryptophan 0.015mg 0.352mg Gouda cheese
Threonine 0.047mg 0.93mg Gouda cheese
Isoleucine 0.051mg 1.306mg Gouda cheese
Leucine 0.066mg 2.564mg Gouda cheese
Lysine 0.061mg 2.654mg Gouda cheese
Methionine 0.024mg 0.719mg Gouda cheese
Phenylalanine 0.044mg 1.431mg Gouda cheese
Valine 0.057mg 1.806mg Gouda cheese
Histidine 0.027mg 1.032mg Gouda cheese
Cholesterol 0mg 114mg Kiwifruit
Saturated Fat 0.029g 17.614g Kiwifruit
Monounsaturated Fat 0.047g 7.747g Gouda cheese
Polyunsaturated fat 0.287g 0.657g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Kiwifruit
33%
Gouda cheese
Minerals Daily Need Coverage Score
14%
Kiwifruit
79%
Gouda cheese

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 816mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 17.585g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 6.77g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 58)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.