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Surimi vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between surimi and gouda cheese

  • Surimi has more selenium, while gouda cheese has more calcium, phosphorus, zinc, vitamin B2, vitamin A, and vitamin B5.
  • Gouda cheese's daily need coverage for saturated fat is 87% higher.
  • Gouda cheese contains 2 times less selenium than surimi. Surimi contains 28.1µg of selenium, while gouda cheese contains 14.5µg.
  • The amount of cholesterol in surimi is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of surimi is 50.

The food types used in this comparison are Fish, surimi and Cheese, gouda.

Infographic

Surimi 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.
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +48.3%
Contains less SodiumSodium -82.5%
Contains more SeleniumSelenium +93.8%
Contains more CalciumCalcium +7677.8%
Contains more CopperCopper +12.5%
Contains more ZincZinc +1081.8%
Contains more PhosphorusPhosphorus +93.6%
~equal in Potassium ~121mg
~equal in Iron ~0.24mg
~equal in Manganese ~0.011mg

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.
Surimi
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 EVitamin E +162.5%
Contains more Vitamin B3Vitamin B3 +249.2%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +1490.5%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +950%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.54µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +208.6%
Contains more WaterWater +84.1%
Contains more ProteinProtein +64.3%
Contains more FatsFats +2948.9%
Contains more OtherOther +439.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -98.9%
Contains more Mono. FatMonounsaturated fat +5099.3%
Contains more Poly. FatPolyunsaturated fat +48.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Surimi Gouda cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Surimi Gouda cheese DV% diff.
Saturated fat 0.191g 17.614g 79%
Calcium 9mg 700mg 69%
Fats 0.9g 27.44g 41%
Phosphorus 282mg 546mg 38%
Zinc 0.33mg 3.9mg 32%
Sodium 143mg 819mg 29%
Cholesterol 30mg 114mg 28%
Selenium 28.1µg 14.5µg 25%
Vitamin B2 0.021mg 0.334mg 24%
Protein 15.18g 24.94g 20%
Monounsaturated fat 0.149g 7.747g 19%
Vitamin A 20µg 165µg 16%
Calories 99kcal 356kcal 13%
Folate 2µg 21µg 5%
Vitamin B5 0.07mg 0.34mg 5%
Vitamin B6 0.03mg 0.08mg 4%
Choline 15.4mg 3%
Magnesium 43mg 29mg 3%
Vitamin B12 1.6µg 1.54µg 3%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Vitamin E 0.63mg 0.24mg 3%
Vitamin K 0.1µg 2.3µg 2%
Carbs 6.85g 2.22g 2%
Polyunsaturated fat 0.443g 0.657g 1%
Vitamin B1 0.02mg 0.03mg 1%
Vitamin B3 0.22mg 0.063mg 1%
Net carbs 6.85g 2.22g N/A
Potassium 112mg 121mg 0%
Iron 0.26mg 0.24mg 0%
Sugar 0g 2.22g N/A
Copper 0.032mg 0.036mg 0%
Manganese 0.011mg 0.011mg 0%
Tryptophan 0.092mg 0.352mg 0%
Threonine 0.734mg 0.93mg 0%
Isoleucine 0.709mg 1.306mg 0%
Leucine 1.202mg 2.564mg 0%
Lysine 1.387mg 2.654mg 0%
Methionine 0.515mg 0.719mg 0%
Phenylalanine 0.595mg 1.431mg 0%
Valine 0.77mg 1.806mg 0%
Histidine 0.35mg 1.032mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Surimi
32%
Gouda cheese
Minerals Daily Need Coverage Score
37%
Surimi
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 84mg)
Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 676mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 17.423g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 50)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $2)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.