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  6. Gouda cheese vs. Yogurt

Gouda cheese vs. Yogurt — In-Depth Nutrition Comparison

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How are Gouda cheese and Yogurt different?

  • Gouda cheese is higher than Yogurt in Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, and Selenium.
  • Gouda cheese covers your daily need of Saturated Fat 87% more than Yogurt.
  • Gouda cheese contains 165 times more Vitamin A RAE than Yogurt. Gouda cheese contains 165µg of Vitamin A RAE, while Yogurt contains 1µg.
  • Yogurt is lower in Saturated Fat.

Cheese, gouda and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Gouda cheese vs Yogurt 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.
Gouda cheese
Gouda cheese
8
:
2
Yogurt
Yogurt
Contains more Calcium +536.4%
Contains more Iron +242.9%
Contains more Magnesium +163.6%
Contains more Phosphorus +304.4%
Contains more Zinc +650%
Contains more Copper +111.8%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Contains more Potassium +16.5%
Contains less Sodium -95.6%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +536.4%
Contains more Iron +242.9%
Contains more Magnesium +163.6%
Contains more Phosphorus +304.4%
Contains more Zinc +650%
Contains more Copper +111.8%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Contains more Potassium +16.5%
Contains less Sodium -95.6%

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.
Gouda cheese
Gouda cheese
10
:
1
Yogurt
Yogurt
Contains more Vitamin A +13975%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B6 +27%
Contains more Folate +200%
Contains more Vitamin B12 +105.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +230.2%
Equal in Vitamin B5 - 0.331
Gouda cheese
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +13975%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B6 +27%
Contains more Folate +200%
Contains more Vitamin B12 +105.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +230.2%
Equal in Vitamin B5 - 0.331

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Yogurt
Yogurt
Contains more Protein +144.7%
Contains more Fats +6935.9%
Contains more Other +447.2%
Contains more Carbs +62.2%
Contains more Water +105.3%
Gouda cheese
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
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +144.7%
Contains more Fats +6935.9%
Contains more Other +447.2%
Contains more Carbs +62.2%
Contains more Water +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +14517%
Contains more Polyunsaturated fat +5375%
Contains less Saturated Fat -99.3%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +14517%
Contains more Polyunsaturated fat +5375%
Contains less Saturated Fat -99.3%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Yogurt Opinion
Net carbs 2.22g 3.6g Yogurt
Protein 24.94g 10.19g Gouda cheese
Fats 27.44g 0.39g Gouda cheese
Carbs 2.22g 3.6g Yogurt
Calories 356kcal 59kcal Gouda cheese
Sugar 2.22g 3.24g Gouda cheese
Calcium 700mg 110mg Gouda cheese
Iron 0.24mg 0.07mg Gouda cheese
Magnesium 29mg 11mg Gouda cheese
Phosphorus 546mg 135mg Gouda cheese
Potassium 121mg 141mg Yogurt
Sodium 819mg 36mg Yogurt
Zinc 3.9mg 0.52mg Gouda cheese
Copper 0.036mg 0.017mg Gouda cheese
Manganese 0.011mg 0.009mg Gouda cheese
Selenium 14.5µg 9.7µg Gouda cheese
Vitamin A 563IU 4IU Gouda cheese
Vitamin A RAE 165µg 1µg Gouda cheese
Vitamin E 0.24mg 0.01mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.023mg Gouda cheese
Vitamin B2 0.334mg 0.278mg Gouda cheese
Vitamin B3 0.063mg 0.208mg Yogurt
Vitamin B5 0.34mg 0.331mg Gouda cheese
Vitamin B6 0.08mg 0.063mg Gouda cheese
Folate 21µg 7µg Gouda cheese
Vitamin B12 1.54µg 0.75µg Gouda cheese
Vitamin K 2.3µg 0µg 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 114mg 5mg Yogurt
Trans Fat 0.006g Gouda cheese
Saturated Fat 17.614g 0.117g Yogurt
Monounsaturated Fat 7.747g 0.053g Gouda cheese
Polyunsaturated fat 0.657g 0.012g Gouda cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Yogurt
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%
Gouda cheese
17%
Yogurt
Minerals Daily Need Coverage Score
79%
Gouda cheese
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 783mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 17.497g)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.6)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.