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  6. Macadamia vs. Gouda cheese

Macadamia vs. Gouda cheese — In-Depth Nutrition Comparison

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Summary of differences between macadamia and gouda cheese

  • Macadamia has more manganese, vitamin B1, copper, iron, and fiber, while gouda cheese has more vitamin B12, calcium, and phosphorus.
  • Macadamia covers your daily need for manganese, 179% more than gouda cheese.
  • The amount of sodium in macadamia is lower.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Cheese, gouda.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +348.3%
Contains more PotassiumPotassium +204.1%
Contains more IronIron +1437.5%
Contains more CopperCopper +2000%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +37454.5%
Contains more CalciumCalcium +723.5%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +190.4%
Contains more SeleniumSelenium +302.8%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +3883.3%
Contains more Vitamin B3Vitamin B3 +3825.4%
Contains more Vitamin B5Vitamin B5 +122.9%
Contains more Vitamin B6Vitamin B6 +243.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +90.9%

All nutrients comparison - raw data values

Nutrient Macadamia Gouda cheese DV% diff.
Manganese 4.131mg 0.011mg 179%
Monounsaturated fat 58.877g 7.747g 128%
Vitamin B1 1.195mg 0.03mg 97%
Copper 0.756mg 0.036mg 80%
Fats 75.77g 27.44g 74%
Vitamin B12 0µg 1.54µg 64%
Calcium 85mg 700mg 62%
Phosphorus 188mg 546mg 51%
Iron 3.69mg 0.24mg 43%
Cholesterol 0mg 114mg 38%
Sodium 5mg 819mg 35%
Protein 7.91g 24.94g 34%
Fiber 8.6g 0g 34%
Saturated fat 12.061g 17.614g 25%
Magnesium 130mg 29mg 24%
Zinc 1.3mg 3.9mg 24%
Selenium 3.6µg 14.5µg 20%
Vitamin A 0µg 165µg 18%
Calories 718kcal 356kcal 18%
Vitamin B3 2.473mg 0.063mg 15%
Vitamin B6 0.275mg 0.08mg 15%
Vitamin B2 0.162mg 0.334mg 13%
Vitamin B5 0.758mg 0.34mg 8%
Potassium 368mg 121mg 7%
Polyunsaturated fat 1.502g 0.657g 6%
Carbs 13.82g 2.22g 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Folate 11µg 21µg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.54mg 0.24mg 2%
Vitamin C 1.2mg 0mg 1%
Net carbs 5.22g 2.22g N/A
Sugar 4.57g 2.22g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.352mg 0%
Threonine 0.37mg 0.93mg 0%
Isoleucine 0.314mg 1.306mg 0%
Leucine 0.602mg 2.564mg 0%
Lysine 0.018mg 2.654mg 0%
Methionine 0.023mg 0.719mg 0%
Phenylalanine 0.665mg 1.431mg 0%
Valine 0.363mg 1.806mg 0%
Histidine 0.195mg 1.032mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +176.1%
Contains more CarbsCarbs +522.5%
Contains more ProteinProtein +215.3%
Contains more WaterWater +2948.5%
Contains more OtherOther +245.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 -31.5%
Contains more Mono. FatMonounsaturated fat +660%
Contains more Poly. FatPolyunsaturated fat +128.6%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.