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Mozzarella vs. Gouda cheese — In-Depth Nutrition Comparison

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How are Mozzarella and Gouda cheese different?

  • Gouda cheese has more Vitamin B12, Zinc, and Monounsaturated Fat than Mozzarella.
  • Daily need coverage for Sodium from Gouda cheese is 35% higher.
  • Mozzarella has less Saturated Fat.

Cheese, mozzarella, low sodium and Cheese, gouda are the varieties used in this article.

Infographic

Mozzarella vs Gouda cheese infographic
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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.
Contains less Sodium -98%
Contains more Magnesium +11.5%
Contains more Potassium +27.4%
Contains more Zinc +24.6%
Contains more Copper +33.3%
Equal in Calcium - 700
Equal in Iron - 0.24
Equal in Phosphorus - 546
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains less Sodium -98%
Contains more Magnesium +11.5%
Contains more Potassium +27.4%
Contains more Zinc +24.6%
Contains more Copper +33.3%
Equal in Calcium - 700
Equal in Iron - 0.24
Equal in Phosphorus - 546
Equal in Selenium - 14.5

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.
:
Contains more Vitamin B3 +90.5%
Contains more Vitamin E +60%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +50%
Contains more Folate +133.3%
Contains more Vitamin B12 +67.4%
Contains more Vitamin K +27.8%
Equal in Vitamin A - 563
Equal in Vitamin B2 - 0.334
Equal in Vitamin B6 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin B3 +90.5%
Contains more Vitamin E +60%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +50%
Contains more Folate +133.3%
Contains more Vitamin B12 +67.4%
Contains more Vitamin K +27.8%
Equal in Vitamin A - 563
Equal in Vitamin B2 - 0.334
Equal in Vitamin B6 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.3%
Contains more Carbs +39.6%
Contains more Water +20.4%
Contains more Fats +60.5%
Contains more Other +64.2%
Equal in Protein - 24.94
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 Protein +10.3%
Contains more Carbs +39.6%
Contains more Water +20.4%
Contains more Fats +60.5%
Contains more Other +64.2%
Equal in Protein - 24.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +59.9%
Contains more Polyunsaturated fat +29.1%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +59.9%
Contains more Polyunsaturated fat +29.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Gouda cheese Opinion
Net carbs 3.1g 2.22g Mozzarella
Protein 27.5g 24.94g Mozzarella
Fats 17.1g 27.44g Gouda cheese
Carbs 3.1g 2.22g Mozzarella
Calories 280kcal 356kcal Gouda cheese
Sugar 1.23g 2.22g Mozzarella
Calcium 731mg 700mg Mozzarella
Iron 0.25mg 0.24mg Mozzarella
Magnesium 26mg 29mg Gouda cheese
Phosphorus 524mg 546mg Gouda cheese
Potassium 95mg 121mg Gouda cheese
Sodium 16mg 819mg Mozzarella
Zinc 3.13mg 3.9mg Gouda cheese
Copper 0.027mg 0.036mg Gouda cheese
Manganese 0.011mg Gouda cheese
Selenium 15.7µg 14.5µg Mozzarella
Vitamin A 517IU 563IU Gouda cheese
Vitamin A RAE 137µg 165µg Gouda cheese
Vitamin E 0.15mg 0.24mg Gouda cheese
Vitamin D 13IU 20IU Gouda cheese
Vitamin D 0.3µg 0.5µg Gouda cheese
Vitamin B1 0.02mg 0.03mg Gouda cheese
Vitamin B2 0.34mg 0.334mg Mozzarella
Vitamin B3 0.12mg 0.063mg Mozzarella
Vitamin B5 0.34mg Gouda cheese
Vitamin B6 0.08mg 0.08mg
Folate 9µg 21µg Gouda cheese
Vitamin B12 0.92µg 1.54µg Gouda cheese
Vitamin K 1.8µg 2.3µg Gouda cheese
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese
Cholesterol 54mg 114mg Mozzarella
Saturated Fat 10.867g 17.614g Mozzarella
Monounsaturated Fat 4.844g 7.747g Gouda cheese
Polyunsaturated fat 0.509g 0.657g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Mozzarella
33%
Gouda cheese
Minerals Daily Need Coverage Score
66%
Mozzarella
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 803mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 60mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 6.747g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
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
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.