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  6. Mulberry vs. Gouda cheese

Mulberry vs. Gouda cheese — In-Depth Nutrition Comparison

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Important differences between mulberries and gouda cheese

  • Mulberries have more vitamin C and iron; however, gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, and selenium.
  • Gouda cheese's daily need coverage for saturated fat is 88% more.
  • Mulberries contain less sodium.
  • Mulberries have a higher glycemic index. The glycemic index of mulberries is 25, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Mulberries, raw and Cheese, gouda.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 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 +60.3%
Contains more IronIron +670.8%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +1694.9%
Contains more ZincZinc +3150%
Contains more PhosphorusPhosphorus +1336.8%
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.
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% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 +262.5%
Contains more Vitamin B3Vitamin B3 +884.1%
Contains more Vitamin KVitamin K +239.1%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +230.7%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +25.2%
~equal in Vitamin B1 ~0.03mg

All nutrients comparison - raw data values

Nutrient Mulberry Gouda cheese DV% diff.
Saturated fat 0.027g 17.614g 80%
Phosphorus 38mg 546mg 73%
Calcium 39mg 700mg 66%
Vitamin B12 0µg 1.54µg 64%
Protein 1.44g 24.94g 47%
Fats 0.39g 27.44g 42%
Vitamin C 36.4mg 0mg 40%
Cholesterol 0mg 114mg 38%
Sodium 10mg 819mg 35%
Zinc 0.12mg 3.9mg 34%
Selenium 0.6µg 14.5µg 25%
Iron 1.85mg 0.24mg 20%
Monounsaturated fat 0.041g 7.747g 19%
Vitamin B2 0.101mg 0.334mg 18%
Vitamin A 1µg 165µg 18%
Calories 43kcal 356kcal 16%
Vitamin B5 0.34mg 7%
Fiber 1.7g 0g 7%
Vitamin K 7.8µg 2.3µg 5%
Folate 6µg 21µg 4%
Vitamin E 0.87mg 0.24mg 4%
Polyunsaturated fat 0.207g 0.657g 3%
Carbs 9.8g 2.22g 3%
Vitamin D 0IU 20IU 3%
Copper 0.06mg 0.036mg 3%
Vitamin B3 0.62mg 0.063mg 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 18mg 29mg 3%
Vitamin B6 0.05mg 0.08mg 2%
Potassium 194mg 121mg 2%
Choline 12.3mg 15.4mg 1%
Net carbs 8.1g 2.22g N/A
Sugar 8.1g 2.22g N/A
Manganese 0.011mg 0%
Vitamin B1 0.029mg 0.03mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +341.4%
Contains more WaterWater +111.5%
Contains more ProteinProtein +1631.9%
Contains more FatsFats +6935.9%
Contains more OtherOther +471%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -99.8%
Contains more Mono. FatMonounsaturated fat +18795.1%
Contains more Poly. FatPolyunsaturated fat +217.4%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.