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  6. Pasta vs. Gouda cheese

Pasta vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the main differences between pasta and gouda cheese?

  • Pasta is richer in vitamin B1 and iron, yet gouda cheese is richer in calcium, phosphorus, vitamin B12, zinc, and vitamin B2.
  • Gouda cheese's daily need coverage for saturated fat is 87% higher.
  • Pasta has 7 times more vitamin B1 than gouda cheese. Pasta has 0.209mg of vitamin B1, while gouda cheese has 0.03mg.
  • Pasta contains less cholesterol.
  • Gouda cheese has a lower glycemic index than pasta.

We used Pasta, fresh-refrigerated, plain, cooked and Cheese, gouda types in this comparison.

Infographic

Pasta 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.
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 IronIron +375%
Contains more CopperCopper +158.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1936.4%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +11566.7%
Contains more PotassiumPotassium +404.2%
Contains more ZincZinc +596.4%
Contains more PhosphorusPhosphorus +766.7%

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.
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 B1Vitamin B1 +596.7%
Contains more Vitamin B3Vitamin B3 +1474.6%
Contains more FolateFolate +204.8%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin B2Vitamin B2 +122.7%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more Vitamin B12Vitamin B12 +1000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pasta Gouda cheese DV% diff.
Saturated fat 0.15g 17.614g 79%
Calcium 6mg 700mg 69%
Phosphorus 63mg 546mg 69%
Vitamin B12 0.14µg 1.54µg 58%
Fats 1.05g 27.44g 41%
Protein 5.15g 24.94g 40%
Sodium 6mg 819mg 35%
Zinc 0.56mg 3.9mg 30%
Cholesterol 33mg 114mg 27%
Selenium 14.5µg 26%
Monounsaturated fat 0.124g 7.747g 19%
Vitamin A 6µg 165µg 18%
Vitamin B1 0.209mg 0.03mg 15%
Vitamin B2 0.15mg 0.334mg 14%
Folate 64µg 21µg 11%
Calories 131kcal 356kcal 11%
Iron 1.14mg 0.24mg 11%
Manganese 0.224mg 0.011mg 9%
Carbs 24.93g 2.22g 8%
Copper 0.093mg 0.036mg 6%
Vitamin B3 0.992mg 0.063mg 6%
Vitamin B6 0.034mg 0.08mg 4%
Vitamin D 20IU 3%
Magnesium 18mg 29mg 3%
Choline 15.4mg 3%
Vitamin B5 0.183mg 0.34mg 3%
Potassium 24mg 121mg 3%
Vitamin D 0.5µg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.429g 0.657g 2%
Net carbs 24.93g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.065mg 0.352mg 0%
Threonine 0.134mg 0.93mg 0%
Isoleucine 0.197mg 1.306mg 0%
Leucine 0.348mg 2.564mg 0%
Lysine 0.097mg 2.654mg 0%
Methionine 0.079mg 0.719mg 0%
Phenylalanine 0.247mg 1.431mg 0%
Valine 0.217mg 1.806mg 0%
Histidine 0.103mg 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +1023%
Contains more WaterWater +65.4%
Contains more ProteinProtein +384.3%
Contains more FatsFats +2513.3%
Contains more OtherOther +1171%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -99.1%
Contains more Mono. FatMonounsaturated fat +6147.6%
Contains more Poly. FatPolyunsaturated fat +53.1%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.