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  6. Sockeye salmon vs. Gouda cheese

Sockeye salmon vs. Gouda cheese — In-Depth Nutrition Comparison

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How are sockeye salmon and gouda cheese different?

  • Sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, and selenium, while gouda cheese is higher in calcium, phosphorus, and zinc.
  • Sockeye salmon covers your daily need for vitamin B12, 122% more than gouda cheese.
  • Sockeye salmon contains 161 times more vitamin B3 than gouda cheese. Sockeye salmon contains 10.123mg of vitamin B3, while gouda cheese contains 0.063mg.
  • Sockeye salmon is lower in sodium.

Fish, salmon, sockeye, cooked, dry heat and Cheese, gouda types were used in this article.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +24.1%
Contains more PotassiumPotassium +260.3%
Contains more IronIron +116.7%
Contains more CopperCopper +111.1%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +144.8%
Contains more CalciumCalcium +6263.6%
Contains more ZincZinc +609.1%
Contains more PhosphorusPhosphorus +79%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +312.5%
Contains more Vitamin DVitamin D +3240%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B3Vitamin B3 +15968.3%
Contains more Vitamin B5Vitamin B5 +274.7%
Contains more Vitamin B6Vitamin B6 +933.8%
Contains more Vitamin B12Vitamin B12 +190.3%
Contains more CholineCholine +631.2%
Contains more Vitamin AVitamin A +184.5%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Gouda cheese DV% diff.
Vitamin B12 4.47µg 1.54µg 122%
Vitamin D 670IU 20IU 81%
Vitamin D 16.7µg 0.5µg 81%
Saturated fat 0.969g 17.614g 76%
Calcium 11mg 700mg 69%
Vitamin B3 10.123mg 0.063mg 63%
Vitamin B6 0.827mg 0.08mg 57%
Selenium 35.5µg 14.5µg 38%
Fats 5.57g 27.44g 34%
Phosphorus 305mg 546mg 34%
Sodium 92mg 819mg 32%
Zinc 0.55mg 3.9mg 30%
Vitamin B5 1.274mg 0.34mg 19%
Cholesterol 61mg 114mg 18%
Choline 112.6mg 15.4mg 18%
Monounsaturated fat 1.864g 7.747g 15%
Vitamin A 58µg 165µg 12%
Vitamin B1 0.157mg 0.03mg 11%
Calories 156kcal 356kcal 10%
Potassium 436mg 121mg 9%
Vitamin B2 0.246mg 0.334mg 7%
Vitamin E 0.99mg 0.24mg 5%
Polyunsaturated fat 1.327g 0.657g 4%
Copper 0.076mg 0.036mg 4%
Iron 0.52mg 0.24mg 4%
Folate 7µg 21µg 4%
Protein 26.48g 24.94g 3%
Vitamin K 0.1µg 2.3µg 2%
Magnesium 36mg 29mg 2%
Carbs 0g 2.22g 1%
Net carbs 0g 2.22g N/A
Sugar 0g 2.22g N/A
Manganese 0.013mg 0.011mg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.352mg 0%
Threonine 1.247mg 0.93mg 0%
Isoleucine 1.274mg 1.306mg 0%
Leucine 2.185mg 2.564mg 0%
Lysine 2.574mg 2.654mg 0%
Methionine 0.858mg 0.719mg 0%
Phenylalanine 1.086mg 1.431mg 0%
Valine 1.461mg 1.806mg 0%
Histidine 0.711mg 1.032mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 WaterWater +62.4%
Contains more FatsFats +392.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +535.5%
~equal in Protein ~24.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -94.5%
Contains more Poly. FatPolyunsaturated fat +102%
Contains more Mono. FatMonounsaturated fat +315.6%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.