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Fontina vs. Gouda cheese — In-Depth Nutrition Comparison

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Important differences between Fontina and Gouda cheese

  • Fontina has more Vitamin A RAE, and Vitamin B12, however, Gouda cheese is richer in Phosphorus, Calcium, and Vitamin B2.
  • Gouda cheese's daily need coverage for Phosphorus is 29% more.
  • Fontina contains 2 times more Vitamin A RAE than Gouda cheese. Fontina contains 261µg of Vitamin A RAE, while Gouda cheese contains 165µg.
  • Gouda cheese contains less Saturated Fat.

The food varieties used in the comparison are Cheese, fontina and Cheese, gouda.

Infographic

Fontina 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 Manganese +27.3%
Contains more Calcium +27.3%
Contains more Magnesium +107.1%
Contains more Phosphorus +57.8%
Contains more Potassium +89.1%
Contains more Zinc +11.4%
Contains more Copper +44%
Equal in Iron - 0.24
Equal in Sodium - 819
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Manganese +27.3%
Contains more Calcium +27.3%
Contains more Magnesium +107.1%
Contains more Phosphorus +57.8%
Contains more Potassium +89.1%
Contains more Zinc +11.4%
Contains more Copper +44%
Equal in Iron - 0.24
Equal in Sodium - 819
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 A +62.2%
Contains more Vitamin E +12.5%
Contains more Vitamin D +20%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +26.2%
Contains more Vitamin K +13%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +63.7%
Contains more Folate +250%
Equal in Vitamin B6 - 0.08
Equal in Vitamin B12 - 1.54
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
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 A +62.2%
Contains more Vitamin E +12.5%
Contains more Vitamin D +20%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +26.2%
Contains more Vitamin K +13%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +63.7%
Contains more Folate +250%
Equal in Vitamin B6 - 0.08
Equal in Vitamin B12 - 1.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13.5%
Contains more Carbs +43.2%
Equal in Protein - 24.94
Equal in Water - 41.46
Equal in Other - 3.94
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 Fats +13.5%
Contains more Carbs +43.2%
Equal in Protein - 24.94
Equal in Water - 41.46
Equal in Other - 3.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12.1%
Contains more Polyunsaturated fat +151.8%
Equal in Saturated Fat - 17.614
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains more Monounsaturated Fat +12.1%
Contains more Polyunsaturated fat +151.8%
Equal in Saturated Fat - 17.614

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Gouda cheese Opinion
Net carbs 1.55g 2.22g Gouda cheese
Protein 25.6g 24.94g Fontina
Fats 31.14g 27.44g Fontina
Carbs 1.55g 2.22g Gouda cheese
Calories 389kcal 356kcal Fontina
Sugar 1.55g 2.22g Fontina
Calcium 550mg 700mg Gouda cheese
Iron 0.23mg 0.24mg Gouda cheese
Magnesium 14mg 29mg Gouda cheese
Phosphorus 346mg 546mg Gouda cheese
Potassium 64mg 121mg Gouda cheese
Sodium 800mg 819mg Fontina
Zinc 3.5mg 3.9mg Gouda cheese
Copper 0.025mg 0.036mg Gouda cheese
Manganese 0.014mg 0.011mg Fontina
Selenium 14.5µg 14.5µg
Vitamin A 913IU 563IU Fontina
Vitamin A RAE 261µg 165µg Fontina
Vitamin E 0.27mg 0.24mg Fontina
Vitamin D 23IU 20IU Fontina
Vitamin D 0.6µg 0.5µg Fontina
Vitamin B1 0.021mg 0.03mg Gouda cheese
Vitamin B2 0.204mg 0.334mg Gouda cheese
Vitamin B3 0.15mg 0.063mg Fontina
Vitamin B5 0.429mg 0.34mg Fontina
Vitamin B6 0.083mg 0.08mg Fontina
Folate 6µg 21µg Gouda cheese
Vitamin B12 1.68µg 1.54µg Fontina
Vitamin K 2.6µg 2.3µg Fontina
Tryptophan 0.361mg 0.352mg Fontina
Threonine 0.935mg 0.93mg Fontina
Isoleucine 1.384mg 1.306mg Fontina
Leucine 2.664mg 2.564mg Fontina
Lysine 2.328mg 2.654mg Gouda cheese
Methionine 0.706mg 0.719mg Gouda cheese
Phenylalanine 1.497mg 1.431mg Fontina
Valine 1.926mg 1.806mg Fontina
Histidine 0.959mg 1.032mg Gouda cheese
Cholesterol 116mg 114mg Gouda cheese
Saturated Fat 19.196g 17.614g Gouda cheese
Monounsaturated Fat 8.687g 7.747g Fontina
Polyunsaturated fat 1.654g 0.657g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
33%
Gouda cheese
Minerals Daily Need Coverage Score
63%
Fontina
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Gouda cheese
Gouda cheese is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Gouda cheese
Gouda cheese is lower in Saturated Fat (difference - 1.582g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $1.5)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Fontina
Fontina contains less Sodium (difference - 19mg)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.