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  6. Avocado vs. Gouda cheese

Avocado vs. Gouda cheese — In-Depth Nutrition Comparison

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How are avocadoes and gouda cheese different?

  • Avocadoes are higher in fiber and vitamin B5; however, gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, and selenium.
  • Daily need coverage for saturated fat for gouda cheese is 77% higher.
  • Avocadoes have less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than avocadoes (40).

Avocados, raw, all commercial varieties and Cheese, gouda are the varieties used in this article.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +300.8%
Contains more IronIron +129.2%
Contains more CopperCopper +427.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1190.9%
Contains more CalciumCalcium +5733.3%
Contains more ZincZinc +509.4%
Contains more PhosphorusPhosphorus +950%
Contains more SeleniumSelenium +3525%
~equal in Magnesium ~29mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +762.5%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B3Vitamin B3 +2658.7%
Contains more Vitamin B5Vitamin B5 +308.5%
Contains more Vitamin B6Vitamin B6 +221.3%
Contains more Vitamin KVitamin K +813%
Contains more FolateFolate +285.7%
Contains more Vitamin AVitamin A +2257.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +156.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 CarbsCarbs +284.2%
Contains more WaterWater +76.6%
Contains more ProteinProtein +1147%
Contains more FatsFats +87.2%
Contains more OtherOther +149.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 -87.9%
Contains more Mono. FatMonounsaturated fat +26.5%
Contains more Poly. FatPolyunsaturated fat +176.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Gouda cheese DV% diff.
Phosphorus 52mg 546mg 71%
Saturated fat 2.126g 17.614g 70%
Calcium 12mg 700mg 69%
Vitamin B12 0µg 1.54µg 64%
Protein 2g 24.94g 46%
Cholesterol 0mg 114mg 38%
Sodium 7mg 819mg 35%
Zinc 0.64mg 3.9mg 30%
Fiber 6.7g 0g 27%
Selenium 0.4µg 14.5µg 26%
Vitamin B5 1.389mg 0.34mg 21%
Fats 14.66g 27.44g 20%
Vitamin A 7µg 165µg 18%
Copper 0.19mg 0.036mg 17%
Vitamin B2 0.13mg 0.334mg 16%
Vitamin K 21µg 2.3µg 16%
Folate 81µg 21µg 15%
Vitamin B6 0.257mg 0.08mg 14%
Vitamin E 2.07mg 0.24mg 12%
Vitamin C 10mg 0mg 11%
Potassium 485mg 121mg 11%
Calories 160kcal 356kcal 10%
Vitamin B3 1.738mg 0.063mg 10%
Polyunsaturated fat 1.816g 0.657g 8%
Manganese 0.142mg 0.011mg 6%
Monounsaturated fat 9.799g 7.747g 5%
Iron 0.55mg 0.24mg 4%
Vitamin B1 0.067mg 0.03mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Carbs 8.53g 2.22g 2%
Net carbs 1.83g 2.22g N/A
Magnesium 29mg 29mg 0%
Sugar 0.66g 2.22g N/A
Starch 0.11g 0%
Choline 14.2mg 15.4mg 0%
Tryptophan 0.025mg 0.352mg 0%
Threonine 0.073mg 0.93mg 0%
Isoleucine 0.084mg 1.306mg 0%
Leucine 0.143mg 2.564mg 0%
Lysine 0.132mg 2.654mg 0%
Methionine 0.038mg 0.719mg 0%
Phenylalanine 0.097mg 1.431mg 0%
Valine 0.107mg 1.806mg 0%
Histidine 0.049mg 1.032mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
32%
Gouda cheese
Minerals Daily Need Coverage Score
21%
Avocado
79%
Gouda cheese

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 812mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 15.488g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
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.
Which food is richer in vitamins?
?
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.