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Gouda cheese vs. Egg — In-Depth Nutrition Comparison

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Differences between Gouda cheese and Egg

  • Gouda cheese has more Calcium, Phosphorus, and Zinc, while Egg has more Copper, Choline, Selenium, and Vitamin B5.
  • Egg's daily need coverage for Copper is 218% higher.
  • Egg contains 14 times less Calcium than Gouda cheese. Gouda cheese contains 700mg of Calcium, while Egg contains 50mg.
  • The amount of Sodium in Egg is lower.

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

Infographic

Gouda cheese vs Egg 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 Calcium +1300%
Contains more Magnesium +190%
Contains more Phosphorus +217.4%
Contains more Zinc +271.4%
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%
Equal in Potassium - 126
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +1300%
Contains more Magnesium +190%
Contains more Phosphorus +217.4%
Contains more Zinc +271.4%
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%
Equal in Potassium - 126

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.
:
8
Egg
Contains more Vitamin B12 +38.7%
Contains more Vitamin K +666.7%
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%
Equal in Vitamin A - 520
Equal in Vitamin B3 - 0.064
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%
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%
Contains more Vitamin B12 +38.7%
Contains more Vitamin K +666.7%
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%
Equal in Vitamin A - 520
Equal in Vitamin B3 - 0.064

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Egg
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
33%
Gouda cheese
45%
Egg
Minerals Daily Need Coverage Score
79%
Gouda cheese
103%
Egg

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.