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  6. Spinach raw vs. Gouda cheese

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

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How are spinach raw and gouda cheese different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, and manganese; however, gouda cheese is richer in phosphorus, vitamin B12, and calcium.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw contains 82 times more manganese than gouda cheese. While spinach raw contains 0.897mg of manganese, gouda cheese contains only 0.011mg.
  • Spinach raw has less sodium.
  • Gouda cheese has a lower glycemic index (0) than spinach raw (32).

Spinach, raw and Cheese, gouda are the varieties used in this article.

Infographic

Spinach 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +172.4%
Contains more PotassiumPotassium +361.2%
Contains more IronIron +1029.2%
Contains more CopperCopper +261.1%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +8054.5%
Contains more CalciumCalcium +607.1%
Contains more ZincZinc +635.8%
Contains more PhosphorusPhosphorus +1014.3%
Contains more SeleniumSelenium +1350%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +184.2%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +1049.2%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +20895.7%
Contains more FolateFolate +823.8%
Contains more CholineCholine +25.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B5Vitamin B5 +423.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Gouda cheese DV% diff.
Vitamin K 482.9µg 2.3µg 401%
Saturated fat 0.063g 17.614g 80%
Phosphorus 49mg 546mg 71%
Vitamin B12 0µg 1.54µg 64%
Calcium 99mg 700mg 60%
Protein 2.86g 24.94g 44%
Folate 194µg 21µg 43%
Fats 0.39g 27.44g 42%
Manganese 0.897mg 0.011mg 39%
Cholesterol 0mg 114mg 38%
Vitamin A 469µg 165µg 34%
Sodium 79mg 819mg 32%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.24mg 31%
Zinc 0.53mg 3.9mg 31%
Selenium 1µg 14.5µg 25%
Monounsaturated fat 0.01g 7.747g 19%
Calories 23kcal 356kcal 17%
Potassium 558mg 121mg 13%
Vitamin E 2.03mg 0.24mg 12%
Magnesium 79mg 29mg 12%
Vitamin B2 0.189mg 0.334mg 11%
Copper 0.13mg 0.036mg 10%
Fiber 2.2g 0g 9%
Vitamin B6 0.195mg 0.08mg 9%
Vitamin B5 0.065mg 0.34mg 6%
Vitamin B1 0.078mg 0.03mg 4%
Vitamin B3 0.724mg 0.063mg 4%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.165g 0.657g 3%
Vitamin D 0IU 20IU 3%
Choline 19.3mg 15.4mg 1%
Carbs 3.63g 2.22g 0%
Net carbs 1.43g 2.22g N/A
Sugar 0.42g 2.22g N/A
Tryptophan 0.039mg 0.352mg 0%
Threonine 0.122mg 0.93mg 0%
Isoleucine 0.147mg 1.306mg 0%
Leucine 0.223mg 2.564mg 0%
Lysine 0.174mg 2.654mg 0%
Methionine 0.053mg 0.719mg 0%
Phenylalanine 0.129mg 1.431mg 0%
Valine 0.161mg 1.806mg 0%
Histidine 0.064mg 1.032mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +63.5%
Contains more WaterWater +120.5%
Contains more ProteinProtein +772%
Contains more FatsFats +6935.9%
Contains more OtherOther +129.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -99.6%
Contains more Mono. FatMonounsaturated fat +77370%
Contains more Poly. FatPolyunsaturated fat +298.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.