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Raspberry vs. Gouda cheese — In-Depth Nutrition Comparison

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The main differences between raspberries and gouda cheese

  • Raspberries have more vitamin C, manganese, and fiber; however, gouda cheese has more phosphorus, calcium, vitamin B12, and zinc.
  • Daily need coverage for saturated fat for gouda cheese is 88% higher.
  • Raspberries are lower in sodium.
  • Raspberries have a higher glycemic index than gouda cheese.

Food types used in this article are Raspberries, raw and Cheese, gouda.

Infographic

Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +24.8%
Contains more IronIron +187.5%
Contains more CopperCopper +150%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +5990.9%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +2700%
Contains more ZincZinc +828.6%
Contains more PhosphorusPhosphorus +1782.8%
Contains more SeleniumSelenium +7150%

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.
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 EVitamin E +262.5%
Contains more Vitamin B3Vitamin B3 +849.2%
Contains more Vitamin KVitamin K +239.1%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +778.9%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
~equal in Vitamin B1 ~0.03mg
~equal in Vitamin B5 ~0.34mg
~equal in Folate ~21µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +437.8%
Contains more WaterWater +106.8%
Contains more ProteinProtein +1978.3%
Contains more FatsFats +4121.5%
Contains more OtherOther +756.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -99.9%
Contains more Mono. FatMonounsaturated fat +12004.7%
Contains more Poly. FatPolyunsaturated fat +75.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry 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 Raspberry Gouda cheese DV% diff.
Saturated fat 0.019g 17.614g 80%
Phosphorus 29mg 546mg 74%
Calcium 25mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Protein 1.2g 24.94g 47%
Fats 0.65g 27.44g 41%
Cholesterol 0mg 114mg 38%
Sodium 1mg 819mg 36%
Zinc 0.42mg 3.9mg 32%
Vitamin C 26.2mg 0mg 29%
Manganese 0.67mg 0.011mg 29%
Selenium 0.2µg 14.5µg 26%
Fiber 6.5g 0g 26%
Vitamin B2 0.038mg 0.334mg 23%
Monounsaturated fat 0.064g 7.747g 19%
Vitamin A 2µg 165µg 18%
Calories 52kcal 356kcal 15%
Copper 0.09mg 0.036mg 6%
Iron 0.69mg 0.24mg 6%
Vitamin K 7.8µg 2.3µg 5%
Vitamin E 0.87mg 0.24mg 4%
Vitamin B3 0.598mg 0.063mg 3%
Carbs 11.94g 2.22g 3%
Vitamin D 0IU 20IU 3%
Fructose 2.35g 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 22mg 29mg 2%
Vitamin B6 0.055mg 0.08mg 2%
Polyunsaturated fat 0.375g 0.657g 2%
Choline 12.3mg 15.4mg 1%
Potassium 151mg 121mg 1%
Net carbs 5.44g 2.22g N/A
Sugar 4.42g 2.22g N/A
Vitamin B1 0.032mg 0.03mg 0%
Vitamin B5 0.329mg 0.34mg 0%
Folate 21µg 21µg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
16%
Raspberry
32%
Gouda cheese
Minerals Daily Need Coverage Score
20%
Raspberry
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Raspberry
Raspberry is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 818mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 17.595g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 26)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.