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Raisin vs. Gouda cheese — In-Depth Nutrition Comparison

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Significant differences between raisins and gouda cheese

  • Raisins have more copper and iron; however, gouda cheese is richer in calcium, vitamin B12, phosphorus, zinc, and selenium.
  • Gouda cheese covers your daily saturated fat needs 88% more than raisins.
  • Gouda cheese has 9 times less copper than raisins. Raisins have 0.318mg of copper, while gouda cheese has 0.036mg.
  • Raisins contain less sodium.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Raisins, seedless and Cheese, gouda.

Infographic

Raisin vs Gouda cheese infographic
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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.
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +519%
Contains more IronIron +683.3%
Contains more CopperCopper +783.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2618.2%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +1672.7%
Contains more PhosphorusPhosphorus +440.6%
Contains more SeleniumSelenium +2316.7%
~equal in Magnesium ~29mg

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.
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 B1Vitamin B1 +253.3%
Contains more Vitamin B3Vitamin B3 +1115.9%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin KVitamin K +52.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +167.2%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +320%
Contains more CholineCholine +38.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +3466.7%
Contains more ProteinProtein +712.4%
Contains more FatsFats +5865.2%
Contains more WaterWater +168.7%
Contains more OtherOther +111.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -99.7%
Contains more Mono. FatMonounsaturated fat +15090.2%
Contains more Poly. FatPolyunsaturated fat +1675.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Gouda cheese DV% diff.
Saturated fat 0.058g 17.614g 80%
Calcium 50mg 700mg 65%
Phosphorus 101mg 546mg 64%
Vitamin B12 0µg 1.54µg 64%
Protein 3.07g 24.94g 44%
Fats 0.46g 27.44g 42%
Cholesterol 0mg 114mg 38%
Fructose 29.68g 37%
Sodium 11mg 819mg 35%
Zinc 0.22mg 3.9mg 33%
Copper 0.318mg 0.036mg 31%
Carbs 79.18g 2.22g 26%
Selenium 0.6µg 14.5µg 25%
Iron 1.88mg 0.24mg 21%
Monounsaturated fat 0.051g 7.747g 19%
Potassium 749mg 121mg 18%
Vitamin A 0µg 165µg 18%
Vitamin B2 0.125mg 0.334mg 16%
Fiber 3.7g 0g 15%
Manganese 0.299mg 0.011mg 13%
Vitamin B6 0.174mg 0.08mg 7%
Vitamin B1 0.106mg 0.03mg 6%
Vitamin B5 0.095mg 0.34mg 5%
Vitamin B3 0.766mg 0.063mg 4%
Folate 5µg 21µg 4%
Polyunsaturated fat 0.037g 0.657g 4%
Calories 299kcal 356kcal 3%
Vitamin D 0µg 0.5µg 3%
Vitamin C 2.3mg 0mg 3%
Vitamin D 0IU 20IU 3%
Starch 2.7g 1%
Vitamin K 3.5µg 2.3µg 1%
Choline 11.1mg 15.4mg 1%
Magnesium 32mg 29mg 1%
Vitamin E 0.12mg 0.24mg 1%
Net carbs 75.48g 2.22g N/A
Sugar 59.19g 2.22g N/A
Tryptophan 0.05mg 0.352mg 0%
Threonine 0.077mg 0.93mg 0%
Isoleucine 0.057mg 1.306mg 0%
Leucine 0.096mg 2.564mg 0%
Lysine 0.084mg 2.654mg 0%
Methionine 0.021mg 0.719mg 0%
Phenylalanine 0.065mg 1.431mg 0%
Valine 0.083mg 1.806mg 0%
Histidine 0.072mg 1.032mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Raisin
32%
Gouda cheese
Minerals Daily Need Coverage Score
37%
Raisin
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 808mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 17.556g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 56.97g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 64)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.