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  6. Shark raw vs. Gouda cheese

Shark raw vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between Shark raw and Gouda cheese?

  • Shark raw is higher in Selenium, Vitamin B6, and Vitamin B3, yet Gouda cheese is higher in Calcium, Phosphorus, Zinc, and Vitamin B2.
  • Gouda cheese's daily need coverage for Saturated Fat is 83% more.
  • Shark raw has 47 times more Vitamin B3 than Gouda cheese. While Shark raw has 2.938mg of Vitamin B3, Gouda cheese has only 0.063mg.
  • The amount of Cholesterol in Shark raw is lower.

We used Fish, shark, mixed species, raw and Cheese, gouda types in this article.

Infographic

Shark raw 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.
Shark raw
Shark raw
6
:
4
Gouda cheese
Gouda cheese
Contains more Iron +250%
Contains more Magnesium +69%
Contains more Potassium +32.2%
Contains less Sodium -90.4%
Contains more Manganese +36.4%
Contains more Selenium +151.7%
Contains more Calcium +1958.8%
Contains more Phosphorus +160%
Contains more Zinc +807%
Equal in Copper - 0.036
Shark raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +250%
Contains more Magnesium +69%
Contains more Potassium +32.2%
Contains less Sodium -90.4%
Contains more Manganese +36.4%
Contains more Selenium +151.7%
Contains more Calcium +1958.8%
Contains more Phosphorus +160%
Contains more Zinc +807%
Equal in Copper - 0.036

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.
Shark raw
Shark raw
6
:
5
Gouda cheese
Gouda cheese
Contains more Vitamin E +316.7%
Contains more Vitamin D +20%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +4563.5%
Contains more Vitamin B5 +104.4%
Contains more Vitamin B6 +400%
Contains more Vitamin A +141.6%
Contains more Vitamin B2 +438.7%
Contains more Folate +600%
Contains more Vitamin K +2200%
Equal in Vitamin B12 - 1.54
Shark raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 1%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin E +316.7%
Contains more Vitamin D +20%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +4563.5%
Contains more Vitamin B5 +104.4%
Contains more Vitamin B6 +400%
Contains more Vitamin A +141.6%
Contains more Vitamin B2 +438.7%
Contains more Folate +600%
Contains more Vitamin K +2200%
Equal in Vitamin B12 - 1.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shark raw
Shark raw
1
:
4
Gouda cheese
Gouda cheese
Contains more Water +77.5%
Contains more Protein +18.9%
Contains more Fats +508.4%
Contains more Carbs +∞%
Contains more Other +323.7%
Shark raw
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Gouda cheese
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 Water +77.5%
Contains more Protein +18.9%
Contains more Fats +508.4%
Contains more Carbs +∞%
Contains more Other +323.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shark raw
Shark raw
2
:
1
Gouda cheese
Gouda cheese
Contains less Saturated Fat -94.7%
Contains more Polyunsaturated fat +81.9%
Contains more Monounsaturated Fat +328.5%
Shark raw
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -94.7%
Contains more Polyunsaturated fat +81.9%
Contains more Monounsaturated Fat +328.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Gouda cheese Opinion
Net carbs 0g 2.22g Gouda cheese
Protein 20.98g 24.94g Gouda cheese
Fats 4.51g 27.44g Gouda cheese
Carbs 0g 2.22g Gouda cheese
Calories 130kcal 356kcal Gouda cheese
Sugar 0g 2.22g Shark raw
Calcium 34mg 700mg Gouda cheese
Iron 0.84mg 0.24mg Shark raw
Magnesium 49mg 29mg Shark raw
Phosphorus 210mg 546mg Gouda cheese
Potassium 160mg 121mg Shark raw
Sodium 79mg 819mg Shark raw
Zinc 0.43mg 3.9mg Gouda cheese
Copper 0.033mg 0.036mg Gouda cheese
Manganese 0.015mg 0.011mg Shark raw
Selenium 36.5µg 14.5µg Shark raw
Vitamin A 233IU 563IU Gouda cheese
Vitamin A RAE 70µg 165µg Gouda cheese
Vitamin E 1mg 0.24mg Shark raw
Vitamin D 24IU 20IU Shark raw
Vitamin D 0.6µg 0.5µg Shark raw
Vitamin B1 0.042mg 0.03mg Shark raw
Vitamin B2 0.062mg 0.334mg Gouda cheese
Vitamin B3 2.938mg 0.063mg Shark raw
Vitamin B5 0.695mg 0.34mg Shark raw
Vitamin B6 0.4mg 0.08mg Shark raw
Folate 3µg 21µg Gouda cheese
Vitamin B12 1.49µg 1.54µg Gouda cheese
Vitamin K 0.1µg 2.3µg Gouda cheese
Tryptophan 0.235mg 0.352mg Gouda cheese
Threonine 0.92mg 0.93mg Gouda cheese
Isoleucine 0.967mg 1.306mg Gouda cheese
Leucine 1.705mg 2.564mg Gouda cheese
Lysine 1.926mg 2.654mg Gouda cheese
Methionine 0.621mg 0.719mg Gouda cheese
Phenylalanine 0.819mg 1.431mg Gouda cheese
Valine 1.081mg 1.806mg Gouda cheese
Histidine 0.618mg 1.032mg Gouda cheese
Cholesterol 51mg 114mg Shark raw
Saturated Fat 0.925g 17.614g Shark raw
Omega-3 - DHA 0.527g 0g Shark raw
Omega-3 - EPA 0.316g 0g Shark raw
Omega-3 - DPA 0.109g 0g Shark raw
Monounsaturated Fat 1.808g 7.747g Gouda cheese
Polyunsaturated fat 1.195g 0.657g Shark raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
38%
Shark raw
33%
Gouda cheese
Minerals Daily Need Coverage Score
41%
Shark raw
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 740mg)
Which food is lower in Cholesterol?
Shark raw
Shark raw is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Shark raw
Shark raw is lower in Saturated Fat (difference - 16.689g)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.