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  6. Summer squash vs. Gouda cheese

Summer squash vs. Gouda cheese — In-Depth Nutrition Comparison

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Summary of differences between summer squash and gouda cheese

  • Summer squash has more vitamin C, while gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Gouda cheese covers your daily need for saturated fat, 88% more than summer squash.
  • The amount of saturated fat in summer squash is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of summer squash is 13.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Cheese, gouda.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 PotassiumPotassium +116.5%
Contains more IronIron +45.8%
Contains more CopperCopper +41.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1490.9%
Contains more MagnesiumMagnesium +70.6%
Contains more CalciumCalcium +4566.7%
Contains more ZincZinc +1244.8%
Contains more PhosphorusPhosphorus +1336.8%
Contains more SeleniumSelenium +7150%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +673%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin KVitamin K +30.4%
Contains more FolateFolate +38.1%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +135.2%
Contains more Vitamin B5Vitamin B5 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%

All nutrients comparison - raw data values

Nutrient Summer squash Gouda cheese DV% diff.
Saturated fat 0.044g 17.614g 80%
Phosphorus 38mg 546mg 73%
Calcium 15mg 700mg 69%
Vitamin B12 0µg 1.54µg 64%
Protein 1.21g 24.94g 47%
Fats 0.18g 27.44g 42%
Cholesterol 0mg 114mg 38%
Sodium 2mg 819mg 36%
Zinc 0.29mg 3.9mg 33%
Selenium 0.2µg 14.5µg 26%
Vitamin C 17mg 0mg 19%
Monounsaturated fat 0.016g 7.747g 19%
Vitamin A 10µg 165µg 17%
Calories 16kcal 356kcal 17%
Vitamin B2 0.142mg 0.334mg 15%
Vitamin B6 0.218mg 0.08mg 11%
Manganese 0.175mg 0.011mg 7%
Fiber 1.1g 0g 4%
Polyunsaturated fat 0.089g 0.657g 4%
Potassium 262mg 121mg 4%
Vitamin B5 0.155mg 0.34mg 4%
Vitamin D 0µg 0.5µg 3%
Magnesium 17mg 29mg 3%
Vitamin B3 0.487mg 0.063mg 3%
Vitamin D 0IU 20IU 3%
Copper 0.051mg 0.036mg 2%
Choline 6.7mg 15.4mg 2%
Folate 29µg 21µg 2%
Vitamin B1 0.048mg 0.03mg 2%
Vitamin K 3µg 2.3µg 1%
Vitamin E 0.12mg 0.24mg 1%
Iron 0.35mg 0.24mg 1%
Fructose 0.95g 1%
Carbs 3.35g 2.22g 0%
Net carbs 2.25g 2.22g N/A
Sugar 2.2g 2.22g N/A
Tryptophan 0.011mg 0.352mg 0%
Threonine 0.028mg 0.93mg 0%
Isoleucine 0.042mg 1.306mg 0%
Leucine 0.069mg 2.564mg 0%
Lysine 0.065mg 2.654mg 0%
Methionine 0.017mg 0.719mg 0%
Phenylalanine 0.041mg 1.431mg 0%
Valine 0.053mg 1.806mg 0%
Histidine 0.025mg 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 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 CarbsCarbs +50.9%
Contains more WaterWater +128.3%
Contains more ProteinProtein +1961.2%
Contains more FatsFats +15144.4%
Contains more OtherOther +535.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -99.8%
Contains more Mono. FatMonounsaturated fat +48318.8%
Contains more Poly. FatPolyunsaturated fat +638.2%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.