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Mixed nuts vs. Gouda cheese — In-Depth Nutrition Comparison

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How are mixed nuts and gouda cheese different?

  • Mixed nuts are higher in copper, manganese, vitamin E, vitamin B3, and magnesium; however, gouda cheese is richer in vitamin B12 and calcium.
  • Daily need coverage for copper for mixed nuts is 97% higher.
  • Mixed nuts contain 185 times more manganese than gouda cheese. While mixed nuts contain 2.04mg of manganese, gouda cheese contains only 0.011mg.
  • Mixed nuts have less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than mixed nuts (24).

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cheese, gouda are the varieties used in this article.

Infographic

Mixed nuts vs Gouda cheese infographic
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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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +689.7%
Contains more PotassiumPotassium +422.3%
Contains more IronIron +987.5%
Contains more CopperCopper +2419.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +18445.5%
Contains more SeleniumSelenium +133.8%
Contains more CalciumCalcium +498.3%
Contains more ZincZinc +16.1%
Contains more PhosphorusPhosphorus +19.7%

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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +3158.3%
Contains more Vitamin B1Vitamin B1 +530%
Contains more Vitamin B3Vitamin B3 +12136.5%
Contains more Vitamin B5Vitamin B5 +235.3%
Contains more Vitamin B6Vitamin B6 +340%
Contains more Vitamin KVitamin K +147.8%
Contains more FolateFolate +295.2%
Contains more CholineCholine +237.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 FatsFats +96.6%
Contains more CarbsCarbs +848.2%
Contains more ProteinProtein +24.5%
Contains more WaterWater +1893.3%
Contains more OtherOther +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 -50.5%
Contains more Mono. FatMonounsaturated fat +267.7%
Contains more Poly. FatPolyunsaturated fat +2124%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Gouda cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Gouda cheese DV% diff.
Copper 0.907mg 0.036mg 97%
Polyunsaturated fat 14.612g 0.657g 93%
Manganese 2.04mg 0.011mg 88%
Vitamin B12 0µg 1.54µg 64%
Calcium 117mg 700mg 58%
Monounsaturated fat 28.488g 7.747g 52%
Vitamin E 7.82mg 0.24mg 51%
Magnesium 229mg 29mg 48%
Vitamin B3 7.709mg 0.063mg 48%
Fats 53.95g 27.44g 41%
Saturated fat 8.711g 17.614g 40%
Cholesterol 0mg 114mg 38%
Sodium 5mg 819mg 35%
Selenium 33.9µg 14.5µg 35%
Iron 2.61mg 0.24mg 30%
Fiber 7g 0g 28%
Vitamin B6 0.352mg 0.08mg 21%
Vitamin A 0µg 165µg 18%
Vitamin B5 1.14mg 0.34mg 16%
Folate 83µg 21µg 16%
Potassium 632mg 121mg 15%
Phosphorus 456mg 546mg 13%
Vitamin B1 0.189mg 0.03mg 13%
Calories 607kcal 356kcal 13%
Vitamin B2 0.196mg 0.334mg 11%
Protein 20.04g 24.94g 10%
Choline 52mg 15.4mg 7%
Carbs 21.05g 2.22g 6%
Zinc 3.36mg 3.9mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin K 5.7µg 2.3µg 3%
Vitamin D 0IU 20IU 3%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 2.22g N/A
Sugar 4.15g 2.22g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.352mg 0%
Threonine 0.703mg 0.93mg 0%
Isoleucine 0.826mg 1.306mg 0%
Leucine 1.656mg 2.564mg 0%
Lysine 0.782mg 2.654mg 0%
Methionine 0.283mg 0.719mg 0%
Phenylalanine 1.182mg 1.431mg 0%
Valine 1.001mg 1.806mg 0%
Histidine 0.572mg 1.032mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
32%
Gouda cheese
Minerals Daily Need Coverage Score
139%
Mixed nuts
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 814mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 8.903g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.93g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 24)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $1)
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.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.