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  6. Watermelon vs. Gouda cheese

Watermelon vs. Gouda cheese — In-Depth Nutrition Comparison

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How are watermelon and gouda cheese different?

  • Watermelon is richer in vitamin C, while gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Gouda cheese covers your daily need for saturated fat, 88% more than watermelon.
  • Watermelon is lower in sodium.
  • Watermelon has a higher glycemic index (76) than gouda cheese (0).

Watermelon, raw and Cheese, gouda types were used in this article.

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 CopperCopper +16.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +245.5%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +9900%
Contains more ZincZinc +3800%
Contains more PhosphorusPhosphorus +4863.6%
Contains more SeleniumSelenium +3525%
~equal in Potassium ~121mg
~equal in Iron ~0.24mg

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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% 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 B3Vitamin B3 +182.5%
Contains more Vitamin AVitamin A +489.3%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1490.5%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +600%
Contains more CholineCholine +275.6%
~equal in Vitamin B1 ~0.03mg

All nutrients comparison - raw data values

Nutrient Watermelon Gouda cheese DV% diff.
Saturated fat 0.016g 17.614g 80%
Phosphorus 11mg 546mg 76%
Calcium 7mg 700mg 69%
Vitamin B12 0µg 1.54µg 64%
Protein 0.61g 24.94g 49%
Fats 0.15g 27.44g 42%
Cholesterol 0mg 114mg 38%
Sodium 1mg 819mg 36%
Zinc 0.1mg 3.9mg 35%
Selenium 0.4µg 14.5µg 26%
Vitamin B2 0.021mg 0.334mg 24%
Monounsaturated fat 0.037g 7.747g 19%
Calories 30kcal 356kcal 16%
Vitamin A 28µg 165µg 15%
Vitamin C 8.1mg 0mg 9%
Folate 3µg 21µg 5%
Magnesium 10mg 29mg 5%
Fructose 3.36g 4%
Polyunsaturated fat 0.05g 0.657g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.045mg 0.08mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B5 0.221mg 0.34mg 2%
Choline 4.1mg 15.4mg 2%
Carbs 7.55g 2.22g 2%
Fiber 0.4g 0g 2%
Vitamin K 0.1µg 2.3µg 2%
Vitamin E 0.05mg 0.24mg 1%
Vitamin B3 0.178mg 0.063mg 1%
Copper 0.042mg 0.036mg 1%
Manganese 0.038mg 0.011mg 1%
Net carbs 7.15g 2.22g N/A
Potassium 112mg 121mg 0%
Iron 0.24mg 0.24mg 0%
Sugar 6.2g 2.22g N/A
Vitamin B1 0.033mg 0.03mg 0%
Tryptophan 0.007mg 0.352mg 0%
Threonine 0.027mg 0.93mg 0%
Isoleucine 0.019mg 1.306mg 0%
Leucine 0.018mg 2.564mg 0%
Lysine 0.062mg 2.654mg 0%
Methionine 0.006mg 0.719mg 0%
Phenylalanine 0.015mg 1.431mg 0%
Valine 0.016mg 1.806mg 0%
Histidine 0.006mg 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 +240.1%
Contains more WaterWater +120.6%
Contains more ProteinProtein +3988.5%
Contains more FatsFats +18193.3%
Contains more OtherOther +1541.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 +20837.8%
Contains more Poly. FatPolyunsaturated fat +1214%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.