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Fish sandwich vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between fish sandwiches and gouda cheese?

  • Fish sandwiches are higher in iron, vitamin B1, and vitamin B3, yet gouda cheese is higher in calcium, phosphorus, vitamin B1,2, zinc, and vitamin B2.
  • Gouda cheese's daily need coverage for saturated fat is 78% more.
  • Fish sandwiches have 34 times more vitamin B3 than gouda cheese. While fish sandwiches have 2.15mg of vitamin B3, gouda cheese has only 0.063mg.
  • The amount of cholesterol in fish sandwiches is lower.
  • The glycemic index of gouda cheese is lower.

We used Fast foods, fish sandwich, with tartar sauce and Cheese, gouda types in this article.

Infographic

Fish sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +70.2%
Contains more IronIron +525%
Contains more CopperCopper +108.3%
Contains less SodiumSodium -26.5%
Contains more ManganeseManganese +2300%
Contains more SeleniumSelenium +24.1%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +1791.9%
Contains more ZincZinc +695.9%
Contains more PhosphorusPhosphorus +370.7%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 +129.2%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B3Vitamin B3 +3312.7%
Contains more Vitamin KVitamin K +491.3%
Contains more FolateFolate +119%
Contains more CholineCholine +87.7%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +138.6%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin B12Vitamin B12 +126.5%
~equal in Vitamin B5 ~0.34mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +1102.3%
Contains more WaterWater +16.8%
Contains more ProteinProtein +142.4%
Contains more FatsFats +120.4%
Contains more OtherOther +85%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 -88.9%
Contains more Poly. FatPolyunsaturated fat +852.4%
Contains more Mono. FatMonounsaturated fat +198.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sandwich Gouda cheese DV% diff.
Saturated fat 1.949g 17.614g 71%
Calcium 37mg 700mg 66%
Phosphorus 116mg 546mg 61%
Polyunsaturated fat 6.257g 0.657g 37%
Vitamin B12 0.68µg 1.54µg 36%
Zinc 0.49mg 3.9mg 31%
Protein 10.29g 24.94g 29%
Cholesterol 35mg 114mg 26%
Fats 12.45g 27.44g 23%
Vitamin A 6µg 165µg 18%
Iron 1.5mg 0.24mg 16%
Vitamin B2 0.14mg 0.334mg 15%
Vitamin B1 0.21mg 0.03mg 15%
Vitamin B3 2.15mg 0.063mg 13%
Monounsaturated fat 2.595g 7.747g 13%
Manganese 0.264mg 0.011mg 11%
Vitamin K 13.6µg 2.3µg 9%
Sodium 602mg 819mg 9%
Carbs 26.69g 2.22g 8%
Folate 46µg 21µg 6%
Selenium 18µg 14.5µg 6%
Calories 257kcal 356kcal 5%
Copper 0.075mg 0.036mg 4%
Fiber 1g 0g 4%
Potassium 206mg 121mg 3%
Vitamin E 0.55mg 0.24mg 2%
Vitamin D 0.2µg 0.5µg 2%
Choline 28.9mg 15.4mg 2%
Fructose 1.47g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B6 0.07mg 0.08mg 1%
Magnesium 25mg 29mg 1%
Vitamin D 9IU 20IU 1%
Vitamin B5 0.37mg 0.34mg 1%
Net carbs 25.69g 2.22g N/A
Sugar 3.53g 2.22g N/A
Trans fat 0.08g N/A
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%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich 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
27%
Fish sandwich
32%
Gouda cheese
Minerals Daily Need Coverage Score
40%
Fish sandwich
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.31g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Fish sandwich
Fish sandwich is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Fish sandwich
Fish sandwich contains less Sodium (difference - 217mg)
Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 15.665g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.