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Almonds vs. Gouda cheese — In-Depth Nutrition Comparison

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Summary of differences between almonds and gouda cheese

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and iron, while gouda cheese has more vitamin B12 and calcium.
  • Almonds cover your daily need for vitamin E, 169% more than gouda cheese.
  • The amount of saturated fat in almonds is lower.

These are the specific foods used in this comparison Nuts, almonds and Cheese, gouda.

Infographic

Almonds vs Gouda cheese infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +831%
Contains more PotassiumPotassium +505.8%
Contains more IronIron +1445.8%
Contains more CopperCopper +2763.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +19709.1%
Contains more CalciumCalcium +160.2%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +13.5%
Contains more SeleniumSelenium +253.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin EVitamin E +10579.2%
Contains more Vitamin B1Vitamin B1 +583.3%
Contains more Vitamin B2Vitamin B2 +240.7%
Contains more Vitamin B3Vitamin B3 +5642.9%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more FolateFolate +109.5%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 FatsFats +82%
Contains more CarbsCarbs +870.7%
Contains more ProteinProtein +17.9%
Contains more WaterWater +840.1%
Contains more OtherOther +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +307.3%
Contains more Poly. FatPolyunsaturated fat +1776.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Gouda cheese DV% diff.
Vitamin E 25.63mg 0.24mg 169%
Copper 1.031mg 0.036mg 111%
Manganese 2.179mg 0.011mg 94%
Polyunsaturated fat 12.329g 0.657g 78%
Vitamin B12 0µg 1.54µg 64%
Saturated fat 3.802g 17.614g 63%
Vitamin B2 1.138mg 0.334mg 62%
Monounsaturated fat 31.551g 7.747g 60%
Magnesium 270mg 29mg 57%
Fiber 12.5g 0g 50%
Calcium 269mg 700mg 43%
Iron 3.71mg 0.24mg 43%
Cholesterol 0mg 114mg 38%
Sodium 1mg 819mg 36%
Fats 49.93g 27.44g 35%
Vitamin B3 3.618mg 0.063mg 22%
Selenium 4.1µg 14.5µg 19%
Potassium 733mg 121mg 18%
Vitamin A 0µg 165µg 18%
Vitamin B1 0.205mg 0.03mg 15%
Calories 579kcal 356kcal 11%
Phosphorus 481mg 546mg 9%
Protein 21.15g 24.94g 8%
Choline 52.1mg 15.4mg 7%
Zinc 3.12mg 3.9mg 7%
Carbs 21.55g 2.22g 6%
Folate 44µg 21µg 6%
Vitamin B6 0.137mg 0.08mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.471mg 0.34mg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0µg 2.3µg 2%
Net carbs 9.05g 2.22g N/A
Sugar 4.35g 2.22g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.352mg 0%
Threonine 0.601mg 0.93mg 0%
Isoleucine 0.751mg 1.306mg 0%
Leucine 1.473mg 2.564mg 0%
Lysine 0.568mg 2.654mg 0%
Methionine 0.157mg 0.719mg 0%
Phenylalanine 1.132mg 1.431mg 0%
Valine 0.855mg 1.806mg 0%
Histidine 0.539mg 1.032mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
32%
Gouda cheese
Minerals Daily Need Coverage Score
142%
Almonds
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 2.13g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 818mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 13.812g)
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.