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  6. Quinoa vs. Gouda cheese

Quinoa vs. Gouda cheese — In-Depth Nutrition Comparison

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How are quinoa and gouda cheese different?

  • Quinoa is higher in manganese and copper; however, gouda cheese is richer in calcium, vitamin B12, phosphorus, zinc, and selenium.
  • Daily need coverage for saturated fat for gouda cheese is 87% higher.
  • Quinoa contains 57 times more manganese than gouda cheese. While quinoa contains 0.631mg of manganese, gouda cheese contains only 0.011mg.
  • Quinoa has less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than quinoa (53).

Quinoa, cooked and Cheese, gouda are the varieties used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +120.7%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +520.8%
Contains more CopperCopper +433.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +5636.4%
Contains more CalciumCalcium +4017.6%
Contains more ZincZinc +257.8%
Contains more PhosphorusPhosphorus +259.2%
Contains more SeleniumSelenium +417.9%

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.
Quinoa
Quinoa
6
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +256.7%
Contains more Vitamin B3Vitamin B3 +554%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +100%
Contains more CholineCholine +49.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Quinoa Gouda cheese DV% diff.
Saturated fat 0.231g 17.614g 79%
Calcium 17mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Phosphorus 152mg 546mg 56%
Protein 4.4g 24.94g 41%
Fats 1.92g 27.44g 39%
Cholesterol 0mg 114mg 38%
Sodium 7mg 819mg 35%
Manganese 0.631mg 0.011mg 27%
Zinc 1.09mg 3.9mg 26%
Selenium 2.8µg 14.5µg 21%
Monounsaturated fat 0.528g 7.747g 18%
Vitamin A 0µg 165µg 18%
Vitamin B2 0.11mg 0.334mg 17%
Copper 0.192mg 0.036mg 17%
Iron 1.49mg 0.24mg 16%
Calories 120kcal 356kcal 12%
Fiber 2.8g 0g 11%
Magnesium 64mg 29mg 8%
Starch 17.63g 7%
Vitamin B5 0.34mg 7%
Carbs 21.3g 2.22g 6%
Vitamin B1 0.107mg 0.03mg 6%
Folate 42µg 21µg 5%
Vitamin E 0.63mg 0.24mg 3%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 1.078g 0.657g 3%
Vitamin B6 0.123mg 0.08mg 3%
Vitamin D 0IU 20IU 3%
Potassium 172mg 121mg 2%
Vitamin B3 0.412mg 0.063mg 2%
Vitamin K 0µg 2.3µg 2%
Choline 23mg 15.4mg 1%
Net carbs 18.5g 2.22g N/A
Sugar 0.87g 2.22g N/A
Tryptophan 0.052mg 0.352mg 0%
Threonine 0.131mg 0.93mg 0%
Isoleucine 0.157mg 1.306mg 0%
Leucine 0.261mg 2.564mg 0%
Lysine 0.239mg 2.654mg 0%
Methionine 0.096mg 0.719mg 0%
Phenylalanine 0.185mg 1.431mg 0%
Valine 0.185mg 1.806mg 0%
Histidine 0.127mg 1.032mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +859.5%
Contains more WaterWater +72.7%
Contains more ProteinProtein +466.8%
Contains more FatsFats +1329.2%
Contains more OtherOther +411.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -98.7%
Contains more Poly. FatPolyunsaturated fat +64.1%
Contains more Mono. FatMonounsaturated fat +1367.2%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.