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  6. Sweet potato vs. Gouda cheese

Sweet potato vs. Gouda cheese — In-Depth Nutrition Comparison

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How are sweet potato and gouda cheese different?

  • Sweet potato is higher in vitamin A; however, gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Daily need coverage for vitamin A for sweet potato is 272% higher.
  • Sweet potato has less sodium.
  • Gouda cheese has a lower glycemic index (0) than sweet potato (70).

Sweet potato, raw, unprepared and Cheese, gouda are the varieties used in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +178.5%
Contains more IronIron +154.2%
Contains more CopperCopper +319.4%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +2245.5%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +2233.3%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1061.7%
Contains more SeleniumSelenium +2316.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +329.7%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +784.1%
Contains more Vitamin B5Vitamin B5 +135.3%
Contains more Vitamin B6Vitamin B6 +161.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +447.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27.8%
Contains more FolateFolate +90.9%
Contains more CholineCholine +25.2%
~equal in Vitamin E ~0.24mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +806.3%
Contains more WaterWater +86.4%
Contains more ProteinProtein +1488.5%
Contains more FatsFats +54780%
Contains more OtherOther +302%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.9%
Contains more Mono. FatMonounsaturated fat +774600%
Contains more Poly. FatPolyunsaturated fat +4592.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Gouda cheese DV% diff.
Saturated fat 0.018g 17.614g 80%
Phosphorus 47mg 546mg 71%
Calcium 30mg 700mg 67%
Vitamin B12 0µg 1.54µg 64%
Vitamin A 709µg 165µg 60%
Protein 1.57g 24.94g 47%
Fats 0.05g 27.44g 42%
Cholesterol 0mg 114mg 38%
Zinc 0.3mg 3.9mg 33%
Sodium 55mg 819mg 33%
Selenium 0.6µg 14.5µg 25%
Vitamin B2 0.061mg 0.334mg 21%
Monounsaturated fat 0.001g 7.747g 19%
Calories 86kcal 356kcal 14%
Copper 0.151mg 0.036mg 13%
Fiber 3g 0g 12%
Manganese 0.258mg 0.011mg 11%
Vitamin B6 0.209mg 0.08mg 10%
Vitamin B5 0.8mg 0.34mg 9%
Potassium 337mg 121mg 6%
Carbs 20.12g 2.22g 6%
Starch 12.65g 5%
Iron 0.61mg 0.24mg 5%
Polyunsaturated fat 0.014g 0.657g 4%
Vitamin B1 0.078mg 0.03mg 4%
Vitamin C 2.4mg 0mg 3%
Vitamin D 0µg 0.5µg 3%
Folate 11µg 21µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B3 0.557mg 0.063mg 3%
Choline 12.3mg 15.4mg 1%
Fructose 0.7g 1%
Magnesium 25mg 29mg 1%
Net carbs 17.12g 2.22g N/A
Sugar 4.18g 2.22g N/A
Vitamin E 0.26mg 0.24mg 0%
Vitamin K 1.8µg 2.3µg 0%
Tryptophan 0.031mg 0.352mg 0%
Threonine 0.083mg 0.93mg 0%
Isoleucine 0.055mg 1.306mg 0%
Leucine 0.092mg 2.564mg 0%
Lysine 0.066mg 2.654mg 0%
Methionine 0.029mg 0.719mg 0%
Phenylalanine 0.089mg 1.431mg 0%
Valine 0.086mg 1.806mg 0%
Histidine 0.031mg 1.032mg 0%

Which food is preferable for your diet?

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

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
31%
Sweet potato
32%
Gouda cheese
Minerals Daily Need Coverage Score
20%
Sweet potato
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 764mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 17.596g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.96g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 70)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.