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  6. Mango vs. Gouda cheese

Mango vs. Gouda cheese — In-Depth Nutrition Comparison

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How are Mango and Gouda cheese different?

  • Mango is richer in Vitamin C, while Gouda cheese is higher in Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, and Vitamin B2.
  • Gouda cheese covers your daily need of Saturated Fat 88% more than Mango.
  • Mango is lower in Saturated Fat.

Mangos, raw and Cheese, gouda types were used in this article.

Infographic

Mango 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.
Mango
Mango
4
:
6
Gouda cheese
Gouda cheese
Contains more Potassium +38.8%
Contains less Sodium -99.9%
Contains more Copper +208.3%
Contains more Manganese +472.7%
Contains more Calcium +6263.6%
Contains more Iron +50%
Contains more Magnesium +190%
Contains more Phosphorus +3800%
Contains more Zinc +4233.3%
Contains more Selenium +2316.7%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Potassium +38.8%
Contains less Sodium -99.9%
Contains more Copper +208.3%
Contains more Manganese +472.7%
Contains more Calcium +6263.6%
Contains more Iron +50%
Contains more Magnesium +190%
Contains more Phosphorus +3800%
Contains more Zinc +4233.3%
Contains more Selenium +2316.7%

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.
Mango
Mango
7
:
5
Gouda cheese
Gouda cheese
Contains more Vitamin A +92.2%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +961.9%
Contains more Vitamin B6 +48.8%
Contains more Folate +104.8%
Contains more Vitamin K +82.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +778.9%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.03
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +92.2%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +961.9%
Contains more Vitamin B6 +48.8%
Contains more Folate +104.8%
Contains more Vitamin K +82.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +778.9%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Gouda cheese
Gouda cheese
Contains more Carbs +574.8%
Contains more Water +101.3%
Contains more Protein +2941.5%
Contains more Fats +7121.1%
Contains more Other +994.4%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +574.8%
Contains more Water +101.3%
Contains more Protein +2941.5%
Contains more Fats +7121.1%
Contains more Other +994.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Gouda cheese
Gouda cheese
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +5433.6%
Contains more Polyunsaturated fat +825.4%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 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 -99.5%
Contains more Monounsaturated Fat +5433.6%
Contains more Polyunsaturated fat +825.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Gouda cheese Opinion
Net carbs 13.38g 2.22g Mango
Protein 0.82g 24.94g Gouda cheese
Fats 0.38g 27.44g Gouda cheese
Carbs 14.98g 2.22g Mango
Calories 60kcal 356kcal Gouda cheese
Fructose 4.68g Mango
Sugar 13.66g 2.22g Gouda cheese
Fiber 1.6g 0g Mango
Calcium 11mg 700mg Gouda cheese
Iron 0.16mg 0.24mg Gouda cheese
Magnesium 10mg 29mg Gouda cheese
Phosphorus 14mg 546mg Gouda cheese
Potassium 168mg 121mg Mango
Sodium 1mg 819mg Mango
Zinc 0.09mg 3.9mg Gouda cheese
Copper 0.111mg 0.036mg Mango
Manganese 0.063mg 0.011mg Mango
Selenium 0.6µg 14.5µg Gouda cheese
Vitamin A 1082IU 563IU Mango
Vitamin A RAE 54µg 165µg Gouda cheese
Vitamin E 0.9mg 0.24mg Mango
Vitamin D 0IU 20IU Gouda cheese
Vitamin D 0µg 0.5µg Gouda cheese
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.03mg Gouda cheese
Vitamin B2 0.038mg 0.334mg Gouda cheese
Vitamin B3 0.669mg 0.063mg Mango
Vitamin B5 0.197mg 0.34mg Gouda cheese
Vitamin B6 0.119mg 0.08mg Mango
Folate 43µg 21µg Mango
Vitamin B12 0µg 1.54µg Gouda cheese
Vitamin K 4.2µg 2.3µg Mango
Tryptophan 0.013mg 0.352mg Gouda cheese
Threonine 0.031mg 0.93mg Gouda cheese
Isoleucine 0.029mg 1.306mg Gouda cheese
Leucine 0.05mg 2.564mg Gouda cheese
Lysine 0.066mg 2.654mg Gouda cheese
Methionine 0.008mg 0.719mg Gouda cheese
Phenylalanine 0.027mg 1.431mg Gouda cheese
Valine 0.042mg 1.806mg Gouda cheese
Histidine 0.019mg 1.032mg Gouda cheese
Cholesterol 0mg 114mg Mango
Saturated Fat 0.092g 17.614g Mango
Monounsaturated Fat 0.14g 7.747g Gouda cheese
Polyunsaturated fat 0.071g 0.657g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26%
Mango
33%
Gouda cheese
Minerals Daily Need Coverage Score
9%
Mango
79%
Gouda cheese

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 818mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 17.522g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 11.44g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.