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  6. Welsh onion vs. Gouda cheese

Welsh onion vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between welsh onion and gouda cheese

  • Welsh onion has more vitamin K and vitamin C; however, gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, and selenium.
  • Welsh onion covers your daily vitamin K needs 159% more than gouda cheese.
  • Welsh onion has less sodium.
  • The glycemic index of welsh onion is higher.

Food varieties used in this article are Onions, welsh, raw and Cheese, gouda.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 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 +75.2%
Contains more IronIron +408.3%
Contains more CopperCopper +94.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1145.5%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +3788.9%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +1014.3%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +534.9%
Contains more Vitamin KVitamin K +8308.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +271.1%
Contains more Vitamin B5Vitamin B5 +101.2%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.3%
Contains more CholineCholine +190.6%

All nutrients comparison - raw data values

Nutrient Welsh onion Gouda cheese DV% diff.
Vitamin K 193.4µg 2.3µg 159%
Saturated fat 0.067g 17.614g 80%
Phosphorus 49mg 546mg 71%
Calcium 18mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Protein 1.9g 24.94g 46%
Fats 0.4g 27.44g 42%
Cholesterol 0mg 114mg 38%
Sodium 17mg 819mg 35%
Zinc 0.52mg 3.9mg 31%
Vitamin C 27mg 0mg 30%
Selenium 0.6µg 14.5µg 25%
Monounsaturated fat 0.056g 7.747g 19%
Vitamin B2 0.09mg 0.334mg 19%
Vitamin A 165µg 18%
Calories 34kcal 356kcal 16%
Iron 1.22mg 0.24mg 12%
Fiber 2.4g 0g 10%
Manganese 0.137mg 0.011mg 5%
Copper 0.07mg 0.036mg 4%
Polyunsaturated fat 0.156g 0.657g 3%
Vitamin D 0µg 0.5µg 3%
Potassium 212mg 121mg 3%
Vitamin B5 0.169mg 0.34mg 3%
Vitamin D 0IU 20IU 3%
Vitamin E 0.51mg 0.24mg 2%
Vitamin B1 0.05mg 0.03mg 2%
Vitamin B3 0.4mg 0.063mg 2%
Choline 5.3mg 15.4mg 2%
Carbs 6.5g 2.22g 1%
Folate 16µg 21µg 1%
Magnesium 23mg 29mg 1%
Vitamin B6 0.072mg 0.08mg 1%
Net carbs 4.1g 2.22g N/A
Sugar 2.18g 2.22g N/A
Tryptophan 0.021mg 0.352mg 0%
Threonine 0.074mg 0.93mg 0%
Isoleucine 0.081mg 1.306mg 0%
Leucine 0.113mg 2.564mg 0%
Lysine 0.095mg 2.654mg 0%
Methionine 0.021mg 0.719mg 0%
Phenylalanine 0.061mg 1.431mg 0%
Valine 0.084mg 1.806mg 0%
Histidine 0.033mg 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +192.8%
Contains more WaterWater +118.3%
Contains more ProteinProtein +1212.6%
Contains more FatsFats +6760%
Contains more OtherOther +462.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +13733.9%
Contains more Poly. FatPolyunsaturated fat +321.2%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.