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Rose hips vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between rose hips and gouda cheese

  • Rose hips have more vitamin C, fiber, vitamin A, manganese, vitamin E, and vitamin K; however, gouda cheese is higher in phosphorus, calcium, and zinc.
  • Rose hips cover your daily vitamin C needs 473% more than gouda cheese.
  • Rose hips have less sodium.
  • The glycemic index of rose hips is higher.

Food varieties used in this article are Rose Hips, wild (Northern Plains Indians) and Cheese, gouda.

Infographic

Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
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 +137.9%
Contains more PotassiumPotassium +254.5%
Contains more IronIron +341.7%
Contains more CopperCopper +213.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +9172.7%
Contains more CalciumCalcium +314.2%
Contains more ZincZinc +1460%
Contains more PhosphorusPhosphorus +795.1%

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
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 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 +31.5%
Contains more Vitamin EVitamin E +2333.3%
Contains more Vitamin B3Vitamin B3 +1963.5%
Contains more Vitamin B5Vitamin B5 +135.3%
Contains more Vitamin KVitamin K +1026.1%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +101.2%
Contains more FolateFolate +600%
Contains more CholineCholine +28.3%
~equal in Vitamin B6 ~0.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 +1621.6%
Contains more WaterWater +41.5%
Contains more ProteinProtein +1458.8%
Contains more FatsFats +7970.6%
Contains more OtherOther +233.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rose hips Gouda cheese DV% diff.
Vitamin C 426mg 0mg 473%
Fiber 24.1g 0g 96%
Saturated fat 17.614g 80%
Phosphorus 61mg 546mg 69%
Vitamin B12 1.54µg 64%
Calcium 169mg 700mg 53%
Protein 1.6g 24.94g 47%
Manganese 1.02mg 0.011mg 44%
Fats 0.34g 27.44g 42%
Cholesterol 114mg 38%
Vitamin E 5.84mg 0.24mg 37%
Sodium 4mg 819mg 35%
Zinc 0.25mg 3.9mg 33%
Selenium 14.5µg 26%
Vitamin K 25.9µg 2.3µg 20%
Monounsaturated fat 7.747g 19%
Vitamin B2 0.166mg 0.334mg 13%
Carbs 38.22g 2.22g 12%
Calories 162kcal 356kcal 10%
Magnesium 69mg 29mg 10%
Iron 1.06mg 0.24mg 10%
Copper 0.113mg 0.036mg 9%
Vitamin B5 0.8mg 0.34mg 9%
Potassium 429mg 121mg 9%
Vitamin B3 1.3mg 0.063mg 8%
Vitamin A 217µg 165µg 6%
Folate 3µg 21µg 5%
Polyunsaturated fat 0.657g 4%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 12mg 15.4mg 1%
Vitamin B1 0.016mg 0.03mg 1%
Fructose 1.16g 1%
Net carbs 14.12g 2.22g N/A
Sugar 2.58g 2.22g N/A
Vitamin B6 0.076mg 0.08mg 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
Rose hips 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
140%
Rose hips
32%
Gouda cheese
Minerals Daily Need Coverage Score
38%
Rose hips
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 815mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 17.614g)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 64)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.