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  6. Liver vs. Gouda cheese

Liver vs. Gouda cheese — In-Depth Nutrition Comparison

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Summary of differences between liver and gouda cheese

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and copper, while gouda cheese has more calcium.
  • Liver covers your daily need for vitamin B12, 714% more than gouda cheese.
  • Liver contains 75 times more iron than gouda cheese. While liver contains 17.92mg of iron, gouda cheese contains only 0.24mg.
  • The amount of cholesterol in gouda cheese is lower.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Cheese, gouda.

Infographic

Liver 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.
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 PotassiumPotassium +24%
Contains more IronIron +7366.7%
Contains more CopperCopper +1661.1%
Contains more ZincZinc +72.3%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +2627.3%
Contains more SeleniumSelenium +365.5%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +6900%
Contains more PhosphorusPhosphorus +126.6%

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.
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 AVitamin A +3175.8%
Contains more Vitamin B1Vitamin B1 +760%
Contains more Vitamin B2Vitamin B2 +557.5%
Contains more Vitamin B3Vitamin B3 +13288.9%
Contains more Vitamin B5Vitamin B5 +1304.1%
Contains more Vitamin B6Vitamin B6 +612.5%
Contains more Vitamin B12Vitamin B12 +1112.3%
Contains more FolateFolate +676.2%

All nutrients comparison - raw data values

Nutrient Liver Gouda cheese DV% diff.
Vitamin B12 18.67µg 1.54µg 714%
Vitamin A 5405µg 165µg 582%
Iron 17.92mg 0.24mg 221%
Vitamin B2 2.196mg 0.334mg 143%
Selenium 67.5µg 14.5µg 96%
Vitamin B5 4.774mg 0.34mg 89%
Cholesterol 355mg 114mg 80%
Saturated fat 1.41g 17.614g 74%
Calcium 10mg 700mg 69%
Copper 0.634mg 0.036mg 66%
Vitamin B3 8.435mg 0.063mg 52%
Phosphorus 241mg 546mg 44%
Vitamin B6 0.57mg 0.08mg 38%
Folate 163µg 21µg 36%
Fats 4.4g 27.44g 35%
Sodium 49mg 819mg 33%
Vitamin C 23.6mg 0mg 26%
Zinc 6.72mg 3.9mg 26%
Vitamin B1 0.258mg 0.03mg 19%
Monounsaturated fat 0.63g 7.747g 18%
Manganese 0.3mg 0.011mg 13%
Calories 165kcal 356kcal 10%
Magnesium 14mg 29mg 4%
Polyunsaturated fat 1.05g 0.657g 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Protein 26.02g 24.94g 2%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Potassium 150mg 121mg 1%
Carbs 3.76g 2.22g 1%
Net carbs 3.76g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.366mg 0.352mg 0%
Threonine 1.107mg 0.93mg 0%
Isoleucine 1.32mg 1.306mg 0%
Leucine 2.319mg 2.564mg 0%
Lysine 2.007mg 2.654mg 0%
Methionine 0.645mg 0.719mg 0%
Phenylalanine 1.274mg 1.431mg 0%
Valine 1.607mg 1.806mg 0%
Histidine 0.708mg 1.032mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +69.4%
Contains more WaterWater +55.1%
Contains more FatsFats +523.6%
Contains more OtherOther +162.7%
~equal in Protein ~24.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 -92%
Contains more Poly. FatPolyunsaturated fat +59.8%
Contains more Mono. FatMonounsaturated fat +1129.7%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.