Sauerkraut vs. Gouda cheese — In-Depth Nutrition Comparison
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Differences between sauerkraut and gouda cheese
- Sauerkraut has more vitamin C and iron, while gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
- Gouda cheese's daily need coverage for saturated fat is 88% higher.
- The amount of saturated fat in sauerkraut is lower.
- Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of sauerkraut is 32.
The food types used in this comparison are Sauerkraut, canned, solids, and liquids and Cheese, gouda.
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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.
| Contains more PotassiumPotassium | +40.5% |
| Contains more IronIron | +512.5% |
| Contains more CopperCopper | +166.7% |
| Contains less SodiumSodium | -19.3% |
| Contains more ManganeseManganese | +1272.7% |
| Contains more MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +2233.3% |
| Contains more ZincZinc | +1952.6% |
| Contains more PhosphorusPhosphorus | +2630% |
| Contains more SeleniumSelenium | +2316.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +127% |
| Contains more Vitamin B6Vitamin B6 | +62.5% |
| Contains more Vitamin KVitamin K | +465.2% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin AVitamin A | +16400% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +1418.2% |
| Contains more Vitamin B5Vitamin B5 | +265.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +48.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.034g | 17.614g | 80% |
| Phosphorus | 20mg | 546mg | 75% |
| Calcium | 30mg | 700mg | 67% |
| Vitamin B12 | 0µg | 1.54µg | 64% |
| Protein | 0.91g | 24.94g | 48% |
| Fats | 0.14g | 27.44g | 42% |
| Cholesterol | 0mg | 114mg | 38% |
| Zinc | 0.19mg | 3.9mg | 34% |
| Selenium | 0.6µg | 14.5µg | 25% |
| Vitamin B2 | 0.022mg | 0.334mg | 24% |
| Monounsaturated fat | 0.013g | 7.747g | 19% |
| Vitamin A | 1µg | 165µg | 18% |
| Calories | 19kcal | 356kcal | 17% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Iron | 1.47mg | 0.24mg | 15% |
| Fiber | 2.9g | 0g | 12% |
| Vitamin K | 13µg | 2.3µg | 9% |
| Sodium | 661mg | 819mg | 7% |
| Copper | 0.096mg | 0.036mg | 7% |
| Manganese | 0.151mg | 0.011mg | 6% |
| Vitamin B5 | 0.093mg | 0.34mg | 5% |
| Polyunsaturated fat | 0.067g | 0.657g | 4% |
| Magnesium | 13mg | 29mg | 4% |
| Vitamin B6 | 0.13mg | 0.08mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Potassium | 170mg | 121mg | 1% |
| Folate | 24µg | 21µg | 1% |
| Choline | 10.4mg | 15.4mg | 1% |
| Carbs | 4.28g | 2.22g | 1% |
| Vitamin B3 | 0.143mg | 0.063mg | 1% |
| Vitamin B1 | 0.021mg | 0.03mg | 1% |
| Vitamin E | 0.14mg | 0.24mg | 1% |
| Net carbs | 1.38g | 2.22g | N/A |
| Sugar | 1.78g | 2.22g | N/A |
| Tryptophan | 0.008mg | 0.352mg | 0% |
| Threonine | 0.025mg | 0.93mg | 0% |
| Isoleucine | 0.021mg | 1.306mg | 0% |
| Leucine | 0.029mg | 2.564mg | 0% |
| Lysine | 0.031mg | 2.654mg | 0% |
| Methionine | 0.009mg | 0.719mg | 0% |
| Phenylalanine | 0.023mg | 1.431mg | 0% |
| Valine | 0.03mg | 1.806mg | 0% |
| Histidine | 0.016mg | 1.032mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more CarbsCarbs | +92.8% |
| Contains more WaterWater | +123.2% |
| Contains more ProteinProtein | +2640.7% |
| Contains more FatsFats | +19500% |
| Contains more OtherOther | +83.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
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 | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +59492.3% |
| Contains more Poly. FatPolyunsaturated fat | +880.6% |
