Prunes vs. Gouda cheese — In-Depth Nutrition Comparison

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Summary of differences between prunes and gouda cheese

Prunes have more vitamin K, fiber, and copper, while gouda cheese has more phosphorus, calcium, vitamin B12, and zinc.
Gouda cheese covers your daily need for saturated fat, 88% more than prunes.
The amount of saturated fat in prunes is lower.
Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of prunes is 29.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked 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.

Prunes

Gouda cheese

Contains more MagnesiumMagnesium	+41.4%
Contains more PotassiumPotassium	+505%
Contains more IronIron	+287.5%
Contains more CopperCopper	+680.6%
Contains less SodiumSodium	-99.8%
Contains more ManganeseManganese	+2618.2%

Contains more CalciumCalcium	+1527.9%
Contains more ZincZinc	+786.4%
Contains more PhosphorusPhosphorus	+691.3%
Contains more SeleniumSelenium	+4733.3%

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.

Prunes

Gouda cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+79.2%
Contains more Vitamin B1Vitamin B1	+70%
Contains more Vitamin B3Vitamin B3	+2887.3%
Contains more Vitamin B5Vitamin B5	+24.1%
Contains more Vitamin B6Vitamin B6	+156.3%
Contains more Vitamin KVitamin K	+2487%

Contains more Vitamin AVitamin A	+323.1%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+79.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+425%
Contains more CholineCholine	+52.5%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.088g	17.614g	80%
Phosphorus	69mg	546mg	68%
Calcium	43mg	700mg	66%
Vitamin B12	0µg	1.54µg	64%
Vitamin K	59.5µg	2.3µg	48%
Protein	2.18g	24.94g	46%
Fats	0.38g	27.44g	42%
Cholesterol	0mg	114mg	38%
Sodium	2mg	819mg	36%
Zinc	0.44mg	3.9mg	31%
Fiber	7.1g	0g	28%
Copper	0.281mg	0.036mg	27%
Selenium	0.3µg	14.5µg	26%
Carbs	63.88g	2.22g	21%
Monounsaturated fat	0.053g	7.747g	19%
Potassium	732mg	121mg	18%
Fructose	12.45g		16%
Vitamin A	39µg	165µg	14%
Manganese	0.299mg	0.011mg	13%
Vitamin B2	0.186mg	0.334mg	11%
Vitamin B3	1.882mg	0.063mg	11%
Vitamin B6	0.205mg	0.08mg	10%
Iron	0.93mg	0.24mg	9%
Calories	240kcal	356kcal	6%
Polyunsaturated fat	0.062g	0.657g	4%
Folate	4µg	21µg	4%
Vitamin D	0µg	0.5µg	3%
Magnesium	41mg	29mg	3%
Vitamin D	0IU	20IU	3%
Vitamin B1	0.051mg	0.03mg	2%
Vitamin B5	0.422mg	0.34mg	2%
Starch	5.11g		2%
Choline	10.1mg	15.4mg	1%
Vitamin C	0.6mg	0mg	1%
Vitamin E	0.43mg	0.24mg	1%
Net carbs	56.78g	2.22g	N/A
Sugar	38.13g	2.22g	N/A
Tryptophan	0.025mg	0.352mg	0%
Threonine	0.049mg	0.93mg	0%
Isoleucine	0.041mg	1.306mg	0%
Leucine	0.066mg	2.564mg	0%
Lysine	0.05mg	2.654mg	0%
Methionine	0.016mg	0.719mg	0%
Phenylalanine	0.052mg	1.431mg	0%
Valine	0.056mg	1.806mg	0%
Histidine	0.027mg	1.032mg	0%