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Cereal vs. Gouda cheese — In-Depth Nutrition Comparison

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Significant differences between cereal and gouda cheese

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and vitamin C; however, gouda cheese is richer in calcium and phosphorus.
  • Cereal covers your daily vitamin B1 needs 522% more than gouda cheese.
  • Cereal contains less saturated fat.
  • Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cheese, gouda.

Infographic

Cereal 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.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +14091.7%
Contains more CopperCopper +280.6%
Contains more ZincZinc +94.9%
Contains more ManganeseManganese +7081.8%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +6900%
Contains more PotassiumPotassium +15.2%
Contains more PhosphorusPhosphorus +609.1%
Contains more SeleniumSelenium +130.2%
~equal in Sodium ~819mg

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +393.3%
Contains more Vitamin B1Vitamin B1 +20860%
Contains more Vitamin B2Vitamin B2 +1058.7%
Contains more Vitamin B3Vitamin B3 +46915.9%
Contains more Vitamin B6Vitamin B6 +7382.5%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B5Vitamin B5 +50.4%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +3812.2%
Contains more ProteinProtein +311.6%
Contains more FatsFats +2440.7%
Contains more WaterWater +996.8%
Contains more OtherOther +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -98.5%
Contains more Mono. FatMonounsaturated fat +3697.5%
Contains more Poly. FatPolyunsaturated fat +85.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Gouda cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol 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 Cereal Gouda cheese DV% diff.
Vitamin B1 6.288mg 0.03mg 522%
Vitamin B6 5.986mg 0.08mg 454%
Iron 34.06mg 0.24mg 423%
Vitamin B2 3.87mg 0.334mg 272%
Vitamin B3 29.62mg 0.063mg 185%
Saturated fat 0.26g 17.614g 79%
Vitamin A 814µg 165µg 72%
Calcium 10mg 700mg 69%
Phosphorus 77mg 546mg 67%
Vitamin B12 1.54µg 64%
Vitamin C 38.5mg 0mg 43%
Fats 1.08g 27.44g 41%
Cholesterol 114mg 38%
Protein 6.06g 24.94g 38%
Zinc 7.6mg 3.9mg 34%
Manganese 0.79mg 0.011mg 34%
Carbs 86.85g 2.22g 28%
Monounsaturated fat 0.204g 7.747g 19%
Selenium 6.3µg 14.5µg 15%
Copper 0.137mg 0.036mg 11%
Fiber 1.4g 0g 6%
Folate 21µg 5%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin K 0µg 2.3µg 2%
Magnesium 19mg 29mg 2%
Vitamin B5 0.226mg 0.34mg 2%
Polyunsaturated fat 0.354g 0.657g 2%
Calories 378kcal 356kcal 1%
Vitamin E 0.08mg 0.24mg 1%
Sodium 795mg 819mg 1%
Net carbs 85.45g 2.22g N/A
Potassium 105mg 121mg 0%
Sugar 10.35g 2.22g N/A
Tryptophan 0.066mg 0.352mg 0%
Threonine 0.241mg 0.93mg 0%
Isoleucine 0.26mg 1.306mg 0%
Leucine 0.767mg 2.564mg 0%
Lysine 0.113mg 2.654mg 0%
Methionine 0.13mg 0.719mg 0%
Phenylalanine 0.365mg 1.431mg 0%
Valine 0.344mg 1.806mg 0%
Histidine 0.162mg 1.032mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
371%
Cereal
32%
Gouda cheese
Minerals Daily Need Coverage Score
183%
Cereal
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 8.13g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Cereal
Cereal contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 17.354g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $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. 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.