Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Omelette vs. Gouda cheese — In-Depth Nutrition Comparison

Compare

Important differences between Omelette and Gouda cheese

  • Omelette has more Choline, Selenium, and Vitamin B5, however, Gouda cheese is richer in Calcium, Phosphorus, Vitamin B12, and Zinc.
  • Gouda cheese's daily need coverage for Saturated Fat is 71% more.
  • Omelette contains 16 times more Choline than Gouda cheese. Omelette contains 247.6mg of Choline, while Gouda cheese contains 15.4mg.
  • Gouda cheese contains less Cholesterol.

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

Infographic

Omelette 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 +516.7%
Contains less Sodium -81.1%
Contains more Copper +75%
Contains more Manganese +118.2%
Contains more Selenium +77.9%
Contains more Calcium +1358.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +226.9%
Contains more Zinc +257.8%
Equal in Potassium - 121
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +516.7%
Contains less Sodium -81.1%
Contains more Copper +75%
Contains more Manganese +118.2%
Contains more Selenium +77.9%
Contains more Calcium +1358.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +226.9%
Contains more Zinc +257.8%
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.
:
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%
Contains more Vitamin B12 +102.6%
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 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
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 +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%
Contains more Vitamin B12 +102.6%
Equal in Vitamin A - 563
Equal in Vitamin B3 - 0.063

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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
38%
Omelette
33%
Gouda cheese
Minerals Daily Need Coverage Score
37%
Omelette
79%
Gouda cheese

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.