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  6. Soba vs. Gouda cheese

Soba vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between soba and gouda cheese?

  • Soba is higher in manganese, yet gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Gouda cheese's daily need coverage for saturated fat is 88% more.
  • Soba has 34 times more manganese than gouda cheese. While soba has 0.374mg of manganese, gouda cheese has only 0.011mg.
  • The amount of sodium in soba is lower.
  • The glycemic index of gouda cheese is lower.

We used Noodles, japanese, soba, cooked and Cheese, gouda types in this article.

Infographic

Soba 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.
Soba
Soba
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 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 IronIron +100%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +3300%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +17400%
Contains more PotassiumPotassium +245.7%
Contains more CopperCopper +350%
Contains more ZincZinc +3150%
Contains more PhosphorusPhosphorus +2084%

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.
Soba
Soba
2
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% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
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 B1Vitamin B1 +213.3%
Contains more Vitamin B3Vitamin B3 +709.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1184.6%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Soba Gouda cheese DV% diff.
Saturated fat 0.019g 17.614g 80%
Phosphorus 25mg 546mg 74%
Calcium 4mg 700mg 70%
Vitamin B12 0µg 1.54µg 64%
Fats 0.1g 27.44g 42%
Protein 5.06g 24.94g 40%
Cholesterol 0mg 114mg 38%
Zinc 0.12mg 3.9mg 34%
Sodium 60mg 819mg 33%
Selenium 14.5µg 26%
Vitamin B2 0.026mg 0.334mg 24%
Monounsaturated fat 0.026g 7.747g 19%
Vitamin A 0µg 165µg 18%
Manganese 0.374mg 0.011mg 16%
Calories 99kcal 356kcal 13%
Carbs 21.44g 2.22g 6%
Vitamin B1 0.094mg 0.03mg 5%
Magnesium 9mg 29mg 5%
Folate 7µg 21µg 4%
Polyunsaturated fat 0.031g 0.657g 4%
Choline 15.4mg 3%
Copper 0.008mg 0.036mg 3%
Iron 0.48mg 0.24mg 3%
Potassium 35mg 121mg 3%
Vitamin B3 0.51mg 0.063mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B6 0.04mg 0.08mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.235mg 0.34mg 2%
Net carbs 21.44g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.072mg 0.352mg 0%
Threonine 0.177mg 0.93mg 0%
Isoleucine 0.195mg 1.306mg 0%
Leucine 0.33mg 2.564mg 0%
Lysine 0.214mg 2.654mg 0%
Methionine 0.072mg 0.719mg 0%
Phenylalanine 0.217mg 1.431mg 0%
Valine 0.249mg 1.806mg 0%
Histidine 0.119mg 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 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 +865.8%
Contains more WaterWater +76.1%
Contains more ProteinProtein +392.9%
Contains more FatsFats +27340%
Contains more OtherOther +910.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 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 -99.9%
Contains more Mono. FatMonounsaturated fat +29696.2%
Contains more Poly. FatPolyunsaturated fat +2019.4%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.