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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.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Cheese, gouda.

Infographic

Peanut butter 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.
Contains more Iron +625%
Contains more Magnesium +479.3%
Contains more Potassium +361.2%
Contains less Sodium -97.9%
Contains more Copper +1072.2%
Contains more Manganese +15036.4%
Contains more Calcium +1328.6%
Contains more Phosphorus +63%
Contains more Zinc +55.4%
Contains more Selenium +253.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +625%
Contains more Magnesium +479.3%
Contains more Potassium +361.2%
Contains less Sodium -97.9%
Contains more Copper +1072.2%
Contains more Manganese +15036.4%
Contains more Calcium +1328.6%
Contains more Phosphorus +63%
Contains more Zinc +55.4%
Contains more Selenium +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 E +3691.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +20712.7%
Contains more Vitamin B5 +234.4%
Contains more Vitamin B6 +451.3%
Contains more Folate +314.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +74%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +666.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin E +3691.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +20712.7%
Contains more Vitamin B5 +234.4%
Contains more Vitamin B6 +451.3%
Contains more Folate +314.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +74%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +87.2%
Contains more Carbs +905%
Contains more Protein +12.3%
Contains more Water +3270.7%
Contains more Other +36.3%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 Fats +87.2%
Contains more Carbs +905%
Contains more Protein +12.3%
Contains more Water +3270.7%
Contains more Other +36.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +234.9%
Contains more Polyunsaturated fat +1807.9%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +234.9%
Contains more Polyunsaturated fat +1807.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Gouda cheese Opinion
Net carbs 17.31g 2.22g Peanut butter
Protein 22.21g 24.94g Gouda cheese
Fats 51.36g 27.44g Peanut butter
Carbs 22.31g 2.22g Peanut butter
Calories 598kcal 356kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 2.22g Gouda cheese
Fiber 5g 0g Peanut butter
Calcium 49mg 700mg Gouda cheese
Iron 1.74mg 0.24mg Peanut butter
Magnesium 168mg 29mg Peanut butter
Phosphorus 335mg 546mg Gouda cheese
Potassium 558mg 121mg Peanut butter
Sodium 17mg 819mg Peanut butter
Zinc 2.51mg 3.9mg Gouda cheese
Copper 0.422mg 0.036mg Peanut butter
Manganese 1.665mg 0.011mg Peanut butter
Selenium 4.1µg 14.5µg Gouda cheese
Vitamin A 0IU 563IU Gouda cheese
Vitamin A RAE 0µg 165µg Gouda cheese
Vitamin E 9.1mg 0.24mg Peanut butter
Vitamin D 0IU 20IU Gouda cheese
Vitamin D 0µg 0.5µg Gouda cheese
Vitamin B1 0.15mg 0.03mg Peanut butter
Vitamin B2 0.192mg 0.334mg Gouda cheese
Vitamin B3 13.112mg 0.063mg Peanut butter
Vitamin B5 1.137mg 0.34mg Peanut butter
Vitamin B6 0.441mg 0.08mg Peanut butter
Folate 87µg 21µg Peanut butter
Vitamin B12 0µg 1.54µg Gouda cheese
Vitamin K 0.3µg 2.3µg Gouda cheese
Tryptophan 0.231mg 0.352mg Gouda cheese
Threonine 0.525mg 0.93mg Gouda cheese
Isoleucine 0.616mg 1.306mg Gouda cheese
Leucine 1.546mg 2.564mg Gouda cheese
Lysine 0.681mg 2.654mg Gouda cheese
Methionine 0.265mg 0.719mg Gouda cheese
Phenylalanine 1.202mg 1.431mg Gouda cheese
Valine 0.782mg 1.806mg Gouda cheese
Histidine 0.557mg 1.032mg Gouda cheese
Cholesterol 0mg 114mg Peanut butter
Trans Fat 0.075g Gouda cheese
Saturated Fat 10.325g 17.614g Peanut butter
Monounsaturated Fat 25.941g 7.747g Peanut butter
Polyunsaturated fat 12.535g 0.657g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62%
Peanut butter
33%
Gouda cheese
Minerals Daily Need Coverage Score
84%
Peanut butter
79%
Gouda cheese

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 802mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 7.289g)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 8.27g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 14)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.8)
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.
Which food is richer in vitamins?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.