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Gouda cheese vs. Omelette — In-Depth Nutrition Comparison

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Important differences between Gouda cheese and Omelette

  • Gouda cheese has more Calcium, Phosphorus, Vitamin B12, and Zinc, however, Omelette is richer in Choline, Selenium, and Vitamin B5.
  • Gouda cheese's daily need coverage for Saturated Fat is 71% more.
  • Gouda cheese contains 15 times more Calcium than Omelette. Gouda cheese contains 700mg of Calcium, while Omelette contains 48mg.
  • Omelette contains less Saturated Fat.

The food varieties used in the comparison are Cheese, gouda and Egg, whole, cooked, omelet.

Infographic

Gouda cheese vs Omelette 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 +1358.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +226.9%
Contains more Zinc +257.8%
Contains more Iron +516.7%
Contains less Sodium -81.1%
Contains more Copper +75%
Contains more Manganese +118.2%
Contains more Selenium +77.9%
Equal in Potassium - 117
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% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +1358.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +226.9%
Contains more Zinc +257.8%
Contains more Iron +516.7%
Contains less Sodium -81.1%
Contains more Copper +75%
Contains more Manganese +118.2%
Contains more Selenium +77.9%
Equal in Potassium - 117

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 B12 +102.6%
Contains more Vitamin E +437.5%
Contains more Vitamin D +240%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B5 +279.1%
Contains more Vitamin B6 +78.8%
Contains more Folate +85.7%
Contains more Vitamin K +95.7%
Equal in Vitamin A - 617
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 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin B12 +102.6%
Contains more Vitamin E +437.5%
Contains more Vitamin D +240%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B5 +279.1%
Contains more Vitamin B6 +78.8%
Contains more Folate +85.7%
Contains more Vitamin K +95.7%
Equal in Vitamin A - 617
Equal in Vitamin B3 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +136%
Contains more Fats +135.3%
Contains more Carbs +246.9%
Contains more Other +294%
Contains more Water +83.6%
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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +136%
Contains more Fats +135.3%
Contains more Carbs +246.9%
Contains more Other +294%
Contains more Water +83.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +60%
Contains less Saturated Fat -81.2%
Contains more Polyunsaturated fat +312.8%
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +60%
Contains less Saturated Fat -81.2%
Contains more Polyunsaturated fat +312.8%

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 Omelette
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Omelette Opinion
Net carbs 2.22g 0.64g Gouda cheese
Protein 24.94g 10.57g Gouda cheese
Fats 27.44g 11.66g Gouda cheese
Carbs 2.22g 0.64g Gouda cheese
Calories 356kcal 154kcal Gouda cheese
Sugar 2.22g 0.31g Omelette
Calcium 700mg 48mg Gouda cheese
Iron 0.24mg 1.48mg Omelette
Magnesium 29mg 11mg Gouda cheese
Phosphorus 546mg 167mg Gouda cheese
Potassium 121mg 117mg Gouda cheese
Sodium 819mg 155mg Omelette
Zinc 3.9mg 1.09mg Gouda cheese
Copper 0.036mg 0.063mg Omelette
Manganese 0.011mg 0.024mg Omelette
Selenium 14.5µg 25.8µg Omelette
Vitamin A 563IU 617IU Omelette
Vitamin A RAE 165µg 172µg Omelette
Vitamin E 0.24mg 1.29mg Omelette
Vitamin D 20IU 69IU Omelette
Vitamin D 0.5µg 1.7µg Omelette
Vitamin B1 0.03mg 0.034mg Omelette
Vitamin B2 0.334mg 0.386mg Omelette
Vitamin B3 0.063mg 0.064mg Omelette
Vitamin B5 0.34mg 1.289mg Omelette
Vitamin B6 0.08mg 0.143mg Omelette
Folate 21µg 39µg Omelette
Vitamin B12 1.54µg 0.76µg Gouda cheese
Vitamin K 2.3µg 4.5µg Omelette
Tryptophan 0.352mg 0.14mg Gouda cheese
Threonine 0.93mg 0.467mg Gouda cheese
Isoleucine 1.306mg 0.565mg Gouda cheese
Leucine 2.564mg 0.913mg Gouda cheese
Lysine 2.654mg 0.767mg Gouda cheese
Methionine 0.719mg 0.319mg Gouda cheese
Phenylalanine 1.431mg 0.572mg Gouda cheese
Valine 1.806mg 0.722mg Gouda cheese
Histidine 1.032mg 0.26mg Gouda cheese
Cholesterol 114mg 313mg Gouda cheese
Trans Fat 0.709g Gouda cheese
Saturated Fat 17.614g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 7.747g 4.843g Gouda cheese
Polyunsaturated fat 0.657g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Omelette
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
38%
Omelette
Minerals Daily Need Coverage Score
79%
Gouda cheese
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 664mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 14.295g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Gouda cheese
Gouda cheese is lower in Cholesterol (difference - 199mg)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.