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  6. Rye vs. Gouda cheese

Rye vs. Gouda cheese — In-Depth Nutrition Comparison

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The main differences between rye and gouda cheese

  • Rye has more manganese, fiber, copper, and iron; however, gouda cheese has more calcium, vitamin B12, and phosphorus.
  • Daily need coverage for manganese for rye is 112% higher.
  • Rye is lower in saturated fat.
  • Rye has a higher glycemic index than gouda cheese.

Food types used in this article are Rye grain and Cheese, gouda.

Infographic

Rye 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +279.3%
Contains more PotassiumPotassium +321.5%
Contains more IronIron +995.8%
Contains more CopperCopper +919.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +23327.3%
Contains more CalciumCalcium +2816.7%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +64.5%
~equal in Selenium ~14.5µg

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +254.2%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B3Vitamin B3 +6677.8%
Contains more Vitamin B5Vitamin B5 +328.2%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more Vitamin KVitamin K +156.5%
Contains more FolateFolate +81%
Contains more CholineCholine +97.4%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rye Gouda cheese DV% diff.
Manganese 2.577mg 0.011mg 112%
Saturated fat 0.197g 17.614g 79%
Calcium 24mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Fiber 15.1g 0g 60%
Fats 1.63g 27.44g 40%
Cholesterol 0mg 114mg 38%
Copper 0.367mg 0.036mg 37%
Sodium 2mg 819mg 36%
Phosphorus 332mg 546mg 31%
Iron 2.63mg 0.24mg 30%
Protein 10.34g 24.94g 29%
Vitamin B3 4.27mg 0.063mg 26%
Carbs 75.86g 2.22g 25%
Vitamin B1 0.316mg 0.03mg 24%
Vitamin B5 1.456mg 0.34mg 22%
Monounsaturated fat 0.208g 7.747g 19%
Magnesium 110mg 29mg 19%
Vitamin A 1µg 165µg 18%
Vitamin B6 0.294mg 0.08mg 16%
Zinc 2.65mg 3.9mg 11%
Potassium 510mg 121mg 11%
Vitamin B2 0.251mg 0.334mg 6%
Vitamin E 0.85mg 0.24mg 4%
Folate 38µg 21µg 4%
Choline 30.4mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 5.9µg 2.3µg 3%
Polyunsaturated fat 0.767g 0.657g 1%
Calories 338kcal 356kcal 1%
Selenium 13.9µg 14.5µg 1%
Net carbs 60.76g 2.22g N/A
Sugar 0.98g 2.22g N/A
Tryptophan 0.108mg 0.352mg 0%
Threonine 0.289mg 0.93mg 0%
Isoleucine 0.208mg 1.306mg 0%
Leucine 0.563mg 2.564mg 0%
Lysine 0.286mg 2.654mg 0%
Methionine 0.153mg 0.719mg 0%
Phenylalanine 0.435mg 1.431mg 0%
Valine 0.317mg 1.806mg 0%
Histidine 0.189mg 1.032mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +3317.1%
Contains more ProteinProtein +141.2%
Contains more FatsFats +1583.4%
Contains more WaterWater +291.1%
Contains more OtherOther +151%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -98.9%
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains more Mono. FatMonounsaturated fat +3624.5%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.