Soy sauce vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and gouda cheese

Soy sauce has more manganese and iron; however, gouda cheese is higher in calcium, vitamin B12, phosphorus, zinc, and selenium.
Soy sauce covers your daily sodium needs 203% more than gouda cheese.
Gouda cheese contains 93 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while gouda cheese contains 0.011mg.
Gouda cheese has less sodium.
The glycemic index of soy sauce is higher.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) 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.

Soy sauce

Gouda cheese

Contains more MagnesiumMagnesium	+155.2%
Contains more PotassiumPotassium	+259.5%
Contains more IronIron	+504.2%
Contains more CopperCopper	+19.4%
Contains more ManganeseManganese	+9154.5%

Contains more CalciumCalcium	+2021.2%
Contains more ZincZinc	+348.3%
Contains more PhosphorusPhosphorus	+228.9%
Contains less SodiumSodium	-85.1%
Contains more SeleniumSelenium	+2800%

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.

Soy sauce

Gouda cheese

Contains more Vitamin B3Vitamin B3	+3385.7%
Contains more Vitamin B6Vitamin B6	+85%
Contains more CholineCholine	+18.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+102.4%
Contains more Vitamin B5Vitamin B5	+14.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.03mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	5493mg	819mg	203%
Saturated fat	0.073g	17.614g	80%
Calcium	33mg	700mg	67%
Vitamin B12	0µg	1.54µg	64%
Phosphorus	166mg	546mg	54%
Manganese	1.018mg	0.011mg	44%
Fats	0.57g	27.44g	41%
Cholesterol	0mg	114mg	38%
Protein	8.14g	24.94g	34%
Zinc	0.87mg	3.9mg	28%
Selenium	0.5µg	14.5µg	25%
Monounsaturated fat	0.088g	7.747g	19%
Vitamin A	0µg	165µg	18%
Calories	53kcal	356kcal	15%
Iron	1.45mg	0.24mg	15%
Vitamin B2	0.165mg	0.334mg	13%
Vitamin B3	2.196mg	0.063mg	13%
Magnesium	74mg	29mg	11%
Potassium	435mg	121mg	9%
Vitamin B6	0.148mg	0.08mg	5%
Polyunsaturated fat	0.263g	0.657g	3%
Vitamin D	0µg	0.5µg	3%
Vitamin D	0IU	20IU	3%
Fiber	0.8g	0g	3%
Vitamin K	0µg	2.3µg	2%
Folate	14µg	21µg	2%
Vitamin E	0mg	0.24mg	2%
Carbs	4.93g	2.22g	1%
Choline	18.3mg	15.4mg	1%
Copper	0.043mg	0.036mg	1%
Vitamin B5	0.297mg	0.34mg	1%
Net carbs	4.13g	2.22g	N/A
Sugar	0.4g	2.22g	N/A
Vitamin B1	0.033mg	0.03mg	0%
Tryptophan	0.096mg	0.352mg	0%
Threonine	0.271mg	0.93mg	0%
Isoleucine	0.318mg	1.306mg	0%
Leucine	0.537mg	2.564mg	0%
Lysine	0.381mg	2.654mg	0%
Methionine	0.097mg	0.719mg	0%
Phenylalanine	0.353mg	1.431mg	0%
Valine	0.332mg	1.806mg	0%
Histidine	0.174mg	1.032mg	0%