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Egg vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between Egg and Gouda cheese

  • Egg has more Copper, Choline, Selenium, and Vitamin B5, while Gouda cheese has more Calcium, Phosphorus, and Zinc.
  • Egg's daily need coverage for Copper is 218% higher.
  • Gouda cheese contains 19 times less Choline than Egg. Egg contains 293.8mg of Choline, while Gouda cheese contains 15.4mg.
  • The amount of Cholesterol in Gouda cheese is lower.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Cheese, gouda.

Infographic

Egg 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.
Contains more Iron +395.8%
Contains less Sodium -84.9%
Contains more Copper +5455.6%
Contains more Manganese +136.4%
Contains more Selenium +112.4%
Contains more Calcium +1300%
Contains more Magnesium +190%
Contains more Phosphorus +217.4%
Contains more Zinc +271.4%
Equal in Potassium - 121
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +395.8%
Contains less Sodium -84.9%
Contains more Copper +5455.6%
Contains more Manganese +136.4%
Contains more Selenium +112.4%
Contains more Calcium +1300%
Contains more Magnesium +190%
Contains more Phosphorus +217.4%
Contains more Zinc +271.4%
Equal in Potassium - 121

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.
Egg
8
:
Contains more Vitamin E +329.2%
Contains more Vitamin D +340%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B5 +311.2%
Contains more Vitamin B6 +51.3%
Contains more Folate +109.5%
Contains more Vitamin B12 +38.7%
Contains more Vitamin K +666.7%
Equal in Vitamin A - 563
Equal in Vitamin B3 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 E +329.2%
Contains more Vitamin D +340%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B5 +311.2%
Contains more Vitamin B6 +51.3%
Contains more Folate +109.5%
Contains more Vitamin B12 +38.7%
Contains more Vitamin K +666.7%
Equal in Vitamin A - 563
Equal in Vitamin B3 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +80%
Contains more Protein +98.3%
Contains more Fats +158.6%
Contains more Carbs +98.2%
Contains more Other +268.2%
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 Water +80%
Contains more Protein +98.3%
Contains more Fats +158.6%
Contains more Carbs +98.2%
Contains more Other +268.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +115.2%
Contains more Monounsaturated Fat +90%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +115.2%
Contains more Monounsaturated Fat +90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Gouda cheese Opinion
Net carbs 1.12g 2.22g Gouda cheese
Protein 12.58g 24.94g Gouda cheese
Fats 10.61g 27.44g Gouda cheese
Carbs 1.12g 2.22g Gouda cheese
Calories 155kcal 356kcal Gouda cheese
Sugar 1.12g 2.22g Egg
Calcium 50mg 700mg Gouda cheese
Iron 1.19mg 0.24mg Egg
Magnesium 10mg 29mg Gouda cheese
Phosphorus 172mg 546mg Gouda cheese
Potassium 126mg 121mg Egg
Sodium 124mg 819mg Egg
Zinc 1.05mg 3.9mg Gouda cheese
Copper 2mg 0.036mg Egg
Manganese 0.026mg 0.011mg Egg
Selenium 30.8µg 14.5µg Egg
Vitamin A 520IU 563IU Gouda cheese
Vitamin A RAE 149µg 165µg Gouda cheese
Vitamin E 1.03mg 0.24mg Egg
Vitamin D 87IU 20IU Egg
Vitamin D 2.2µg 0.5µg Egg
Vitamin B1 0.066mg 0.03mg Egg
Vitamin B2 0.513mg 0.334mg Egg
Vitamin B3 0.064mg 0.063mg Egg
Vitamin B5 1.398mg 0.34mg Egg
Vitamin B6 0.121mg 0.08mg Egg
Folate 44µg 21µg Egg
Vitamin B12 1.11µg 1.54µg Gouda cheese
Vitamin K 0.3µg 2.3µg Gouda cheese
Tryptophan 0.153mg 0.352mg Gouda cheese
Threonine 0.604mg 0.93mg Gouda cheese
Isoleucine 0.686mg 1.306mg Gouda cheese
Leucine 1.075mg 2.564mg Gouda cheese
Lysine 0.904mg 2.654mg Gouda cheese
Methionine 0.392mg 0.719mg Gouda cheese
Phenylalanine 0.668mg 1.431mg Gouda cheese
Valine 0.767mg 1.806mg Gouda cheese
Histidine 0.298mg 1.032mg Gouda cheese
Cholesterol 373mg 114mg Gouda cheese
Saturated Fat 3.267g 17.614g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 7.747g Gouda cheese
Polyunsaturated fat 1.414g 0.657g Egg

Which food is preferable for your diet?

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

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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
45%
Egg
33%
Gouda cheese
Minerals Daily Need Coverage Score
103%
Egg
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Gouda cheese
Gouda cheese is lower in Cholesterol (difference - 259mg)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 695mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 14.347g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.