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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 for saturated fat, 88% more than mango.
  • Mango is lower in saturated fat.
  • Mango has a higher glycemic index (51) than gouda cheese (0).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 +38.8%
Contains more CopperCopper +208.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +472.7%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +6263.6%
Contains more IronIron +50%
Contains more ZincZinc +4233.3%
Contains more PhosphorusPhosphorus +3800%
Contains more SeleniumSelenium +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
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B3Vitamin B3 +961.9%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin KVitamin K +82.6%
Contains more FolateFolate +104.8%
Contains more Vitamin AVitamin A +205.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +778.9%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%
~equal in Vitamin B1 ~0.03mg

All nutrients comparison - raw data values

Nutrient Mango Gouda cheese DV% diff.
Saturated fat 0.092g 17.614g 80%
Phosphorus 14mg 546mg 76%
Calcium 11mg 700mg 69%
Vitamin B12 0µg 1.54µg 64%
Protein 0.82g 24.94g 48%
Fats 0.38g 27.44g 42%
Vitamin C 36.4mg 0mg 40%
Cholesterol 0mg 114mg 38%
Sodium 1mg 819mg 36%
Zinc 0.09mg 3.9mg 35%
Selenium 0.6µg 14.5µg 25%
Vitamin B2 0.038mg 0.334mg 23%
Monounsaturated fat 0.14g 7.747g 19%
Calories 60kcal 356kcal 15%
Vitamin A 54µg 165µg 12%
Copper 0.111mg 0.036mg 8%
Folate 43µg 21µg 6%
Fiber 1.6g 0g 6%
Fructose 4.68g 6%
Magnesium 10mg 29mg 5%
Vitamin E 0.9mg 0.24mg 4%
Polyunsaturated fat 0.071g 0.657g 4%
Vitamin B3 0.669mg 0.063mg 4%
Carbs 14.98g 2.22g 4%
Vitamin B5 0.197mg 0.34mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.119mg 0.08mg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 4.2µg 2.3µg 2%
Manganese 0.063mg 0.011mg 2%
Choline 7.6mg 15.4mg 1%
Iron 0.16mg 0.24mg 1%
Potassium 168mg 121mg 1%
Net carbs 13.38g 2.22g N/A
Sugar 13.66g 2.22g N/A
Vitamin B1 0.028mg 0.03mg 0%
Tryptophan 0.013mg 0.352mg 0%
Threonine 0.031mg 0.93mg 0%
Isoleucine 0.029mg 1.306mg 0%
Leucine 0.05mg 2.564mg 0%
Lysine 0.066mg 2.654mg 0%
Methionine 0.008mg 0.719mg 0%
Phenylalanine 0.027mg 1.431mg 0%
Valine 0.042mg 1.806mg 0%
Histidine 0.019mg 1.032mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -99.5%
Contains more Mono. FatMonounsaturated fat +5433.6%
Contains more Poly. FatPolyunsaturated fat +825.4%

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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. 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.