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  6. Ladyfinger vs. Gouda cheese

Ladyfinger vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and gouda cheese

  • Ladyfinger has more iron, vitamin B1, and vitamin B5; however, gouda cheese is higher in calcium, phosphorus, vitamin B1,2 and zinc.
  • Gouda cheese covers your daily saturated fat needs 73% more than ladyfinger.
  • Gouda cheese contains 15 times less iron than ladyfinger. Ladyfinger contains 3.58mg of iron, while gouda cheese contains 0.24mg.
  • Gouda cheese has less cholesterol.

Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Cheese, gouda.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
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 IronIron +1391.7%
Contains more CopperCopper +163.9%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +2081.8%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +1389.4%
Contains more ZincZinc +242.1%
Contains more PhosphorusPhosphorus +215.6%
~equal in Potassium ~121mg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 +846.7%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B3Vitamin B3 +3239.7%
Contains more Vitamin B5Vitamin B5 +228.2%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more FolateFolate +266.7%
Contains more Vitamin B12Vitamin B12 +105.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~165µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Gouda cheese DV% diff.
Saturated fat 3.022g 17.614g 66%
Calcium 47mg 700mg 65%
Phosphorus 173mg 546mg 53%
Iron 3.58mg 0.24mg 42%
Cholesterol 221mg 114mg 36%
Vitamin B12 0.75µg 1.54µg 33%
Protein 10.6g 24.94g 29%
Sodium 147mg 819mg 29%
Fats 9.1g 27.44g 28%
Selenium 14.5µg 26%
Zinc 1.14mg 3.9mg 25%
Vitamin B1 0.284mg 0.03mg 21%
Carbs 59.7g 2.22g 19%
Vitamin B5 1.116mg 0.34mg 16%
Folate 77µg 21µg 14%
Vitamin B3 2.104mg 0.063mg 13%
Manganese 0.24mg 0.011mg 10%
Monounsaturated fat 3.745g 7.747g 10%
Vitamin B2 0.428mg 0.334mg 7%
Copper 0.095mg 0.036mg 7%
Polyunsaturated fat 1.423g 0.657g 5%
Fiber 1g 0g 4%
Magnesium 12mg 29mg 4%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin B6 0.122mg 0.08mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Calories 363kcal 356kcal 0%
Net carbs 58.7g 2.22g N/A
Potassium 113mg 121mg 0%
Sugar 2.22g N/A
Vitamin A 167µg 165µg 0%
Tryptophan 0.133mg 0.352mg 0%
Threonine 0.467mg 0.93mg 0%
Isoleucine 0.516mg 1.306mg 0%
Leucine 0.861mg 2.564mg 0%
Lysine 0.679mg 2.654mg 0%
Methionine 0.268mg 0.719mg 0%
Phenylalanine 0.511mg 1.431mg 0%
Valine 0.579mg 1.806mg 0%
Histidine 0.248mg 1.032mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 +2589.2%
Contains more ProteinProtein +135.3%
Contains more FatsFats +201.5%
Contains more WaterWater +112.6%
Contains more OtherOther +258.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 -82.8%
Contains more Poly. FatPolyunsaturated fat +116.6%
Contains more Mono. FatMonounsaturated fat +106.9%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.