Peanut butter vs. Gouda cheese — In-Depth Nutrition Comparison
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Significant differences between peanut butter and gouda cheese
- Peanut butter has more vitamin B3, manganese, vitamin E, copper, and magnesium; however, gouda cheese is richer in calcium and vitamin B12.
- Peanut butter covers your daily vitamin B3 needs 82% more than gouda cheese.
- Gouda cheese has 151 times less manganese than peanut butter. Peanut butter has 1.665mg of manganese, while gouda cheese has 0.011mg.
- Peanut butter contains less saturated fat.
- Peanut butter has a higher glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of gouda cheese is 0.
Specific food types used in this comparison are Peanut butter, smooth style, without salt and Cheese, gouda.
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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.
| Contains more MagnesiumMagnesium | +479.3% |
| Contains more PotassiumPotassium | +361.2% |
| Contains more IronIron | +625% |
| Contains more CopperCopper | +1072.2% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +15036.4% |
| Contains more CalciumCalcium | +1328.6% |
| Contains more ZincZinc | +55.4% |
| Contains more PhosphorusPhosphorus | +63% |
| Contains more SeleniumSelenium | +253.7% |
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.
| Contains more Vitamin EVitamin E | +3691.7% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +20712.7% |
| Contains more Vitamin B5Vitamin B5 | +234.4% |
| Contains more Vitamin B6Vitamin B6 | +451.3% |
| Contains more FolateFolate | +314.3% |
| Contains more CholineCholine | +309.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +74% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 13.112mg | 0.063mg | 82% |
| Polyunsaturated fat | 12.535g | 0.657g | 79% |
| Manganese | 1.665mg | 0.011mg | 72% |
| Calcium | 49mg | 700mg | 65% |
| Vitamin B12 | 0µg | 1.54µg | 64% |
| Vitamin E | 9.1mg | 0.24mg | 59% |
| Monounsaturated fat | 25.941g | 7.747g | 45% |
| Copper | 0.422mg | 0.036mg | 43% |
| Cholesterol | 0mg | 114mg | 38% |
| Fats | 51.36g | 27.44g | 37% |
| Sodium | 17mg | 819mg | 35% |
| Saturated fat | 10.325g | 17.614g | 33% |
| Magnesium | 168mg | 29mg | 33% |
| Phosphorus | 335mg | 546mg | 30% |
| Vitamin B6 | 0.441mg | 0.08mg | 28% |
| Fiber | 5g | 0g | 20% |
| Selenium | 4.1µg | 14.5µg | 19% |
| Iron | 1.74mg | 0.24mg | 19% |
| Vitamin A | 0µg | 165µg | 18% |
| Folate | 87µg | 21µg | 17% |
| Vitamin B5 | 1.137mg | 0.34mg | 16% |
| Zinc | 2.51mg | 3.9mg | 13% |
| Potassium | 558mg | 121mg | 13% |
| Calories | 598kcal | 356kcal | 12% |
| Vitamin B2 | 0.192mg | 0.334mg | 11% |
| Vitamin B1 | 0.15mg | 0.03mg | 10% |
| Choline | 63mg | 15.4mg | 9% |
| Carbs | 22.31g | 2.22g | 7% |
| Protein | 22.21g | 24.94g | 5% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin K | 0.3µg | 2.3µg | 2% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 2.22g | N/A |
| Sugar | 10.49g | 2.22g | N/A |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.352mg | 0% |
| Threonine | 0.525mg | 0.93mg | 0% |
| Isoleucine | 0.616mg | 1.306mg | 0% |
| Leucine | 1.546mg | 2.564mg | 0% |
| Lysine | 0.681mg | 2.654mg | 0% |
| Methionine | 0.265mg | 0.719mg | 0% |
| Phenylalanine | 1.202mg | 1.431mg | 0% |
| Valine | 0.782mg | 1.806mg | 0% |
| Histidine | 0.557mg | 1.032mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more FatsFats | +87.2% |
| Contains more CarbsCarbs | +905% |
| Contains more ProteinProtein | +12.3% |
| Contains more WaterWater | +3270.7% |
| Contains more OtherOther | +36.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
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 | -41.4% |
| Contains more Mono. FatMonounsaturated fat | +234.9% |
| Contains more Poly. FatPolyunsaturated fat | +1807.9% |
