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  6. Wheat vs. Gouda cheese

Wheat vs. Gouda cheese — In-Depth Nutrition Comparison

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How are wheat and gouda cheese different?

  • Wheat is richer in selenium, manganese, copper, vitamin B3, and iron, while gouda cheese is higher in calcium and vitamin B12.
  • Wheat covers your daily need for selenium, 136% more than gouda cheese.
  • Wheat contains 274 times more manganese than gouda cheese. Wheat contains 3.012mg of manganese, while gouda cheese contains 0.011mg.
  • Wheat is lower in saturated fat.
  • Wheat has a higher glycemic index (50) than gouda cheese (0).

Wheat, durum and Cheese, gouda types were used in this article.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +396.6%
Contains more PotassiumPotassium +256.2%
Contains more IronIron +1366.7%
Contains more CopperCopper +1436.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +27281.8%
Contains more SeleniumSelenium +516.6%
Contains more CalciumCalcium +1958.8%
~equal in Zinc ~3.9mg
~equal in Phosphorus ~546mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +1296.7%
Contains more Vitamin B3Vitamin B3 +10595.2%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +423.8%
Contains more FolateFolate +104.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Gouda cheese DV% diff.
Selenium 89.4µg 14.5µg 136%
Manganese 3.012mg 0.011mg 130%
Saturated fat 0.454g 17.614g 78%
Calcium 34mg 700mg 67%
Vitamin B12 0µg 1.54µg 64%
Copper 0.553mg 0.036mg 57%
Vitamin B3 6.738mg 0.063mg 42%
Iron 3.52mg 0.24mg 41%
Fats 2.47g 27.44g 38%
Cholesterol 0mg 114mg 38%
Sodium 2mg 819mg 36%
Vitamin B1 0.419mg 0.03mg 32%
Magnesium 144mg 29mg 27%
Vitamin B6 0.419mg 0.08mg 26%
Protein 13.68g 24.94g 23%
Carbs 71.13g 2.22g 23%
Monounsaturated fat 0.344g 7.747g 19%
Vitamin A 0µg 165µg 18%
Vitamin B2 0.121mg 0.334mg 16%
Vitamin B5 0.935mg 0.34mg 12%
Potassium 431mg 121mg 9%
Folate 43µg 21µg 6%
Phosphorus 508mg 546mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Zinc 4.16mg 3.9mg 2%
Polyunsaturated fat 0.978g 0.657g 2%
Vitamin K 2.3µg 2%
Calories 339kcal 356kcal 1%
Net carbs 71.13g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.176mg 0.352mg 0%
Threonine 0.366mg 0.93mg 0%
Isoleucine 0.533mg 1.306mg 0%
Leucine 0.934mg 2.564mg 0%
Lysine 0.303mg 2.654mg 0%
Methionine 0.221mg 0.719mg 0%
Phenylalanine 0.681mg 1.431mg 0%
Valine 0.594mg 1.806mg 0%
Histidine 0.322mg 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +3104.1%
Contains more ProteinProtein +82.3%
Contains more FatsFats +1010.9%
Contains more WaterWater +279%
Contains more OtherOther +121.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.4%
Contains more Poly. FatPolyunsaturated fat +48.9%
Contains more Mono. FatMonounsaturated fat +2152%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.