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  6. Mozzarella vs. Gouda cheese

Mozzarella vs. Gouda cheese — In-Depth Nutrition Comparison

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How are Mozzarella and Gouda cheese different?

  • Gouda cheese has more Vitamin B12, Zinc, and Monounsaturated Fat than Mozzarella.
  • Daily need coverage for Sodium from Gouda cheese is 35% higher.
  • Mozzarella has less Saturated Fat.

Cheese, mozzarella, low sodium and Cheese, gouda are the varieties used in this article.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 less SodiumSodium -98%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +27.4%
Contains more CopperCopper +33.3%
Contains more ZincZinc +24.6%
~equal in Calcium ~700mg
~equal in Iron ~0.24mg
~equal in Phosphorus ~546mg
~equal in Selenium ~14.5µg

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% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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% 34% 4.8% 15% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more CholineCholine +19.5%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B12Vitamin B12 +67.4%
Contains more Vitamin KVitamin K +27.8%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~563IU
~equal in Vitamin B2 ~0.334mg
~equal in Vitamin B6 ~0.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +39.6%
Contains more WaterWater +20.4%
Contains more FatsFats +60.5%
Contains more OtherOther +64.2%
~equal in Protein ~24.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated Fat: Sat. Fat 10.867 g
Monounsaturated Fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 -38.3%
Contains more Mono. FatMonounsaturated Fat +59.9%
Contains more Poly. FatPolyunsaturated fat +29.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Gouda cheese Opinion
Calories 280kcal 356kcal Gouda cheese
Protein 27.5g 24.94g Mozzarella
Fats 17.1g 27.44g Gouda cheese
Net carbs 3.1g 2.22g Mozzarella
Carbs 3.1g 2.22g Mozzarella
Cholesterol 54mg 114mg Mozzarella
Vitamin D 13IU 20IU Gouda cheese
Magnesium 26mg 29mg Gouda cheese
Calcium 731mg 700mg Mozzarella
Potassium 95mg 121mg Gouda cheese
Iron 0.25mg 0.24mg Mozzarella
Sugar 1.23g 2.22g Mozzarella
Copper 0.027mg 0.036mg Gouda cheese
Zinc 3.13mg 3.9mg Gouda cheese
Phosphorus 524mg 546mg Gouda cheese
Sodium 16mg 819mg Mozzarella
Vitamin A 517IU 563IU Gouda cheese
Vitamin A 137µg 165µg Gouda cheese
Vitamin E 0.15mg 0.24mg Gouda cheese
Vitamin D 0.3µg 0.5µg Gouda cheese
Manganese 0.011mg Gouda cheese
Selenium 15.7µg 14.5µg Mozzarella
Vitamin B1 0.02mg 0.03mg Gouda cheese
Vitamin B2 0.34mg 0.334mg Mozzarella
Vitamin B3 0.12mg 0.063mg Mozzarella
Vitamin B5 0.34mg Gouda cheese
Vitamin B6 0.08mg 0.08mg
Vitamin B12 0.92µg 1.54µg Gouda cheese
Vitamin K 1.8µg 2.3µg Gouda cheese
Folate 9µg 21µg Gouda cheese
Choline 18.4mg 15.4mg Mozzarella
Saturated Fat 10.867g 17.614g Mozzarella
Monounsaturated Fat 4.844g 7.747g Gouda cheese
Polyunsaturated fat 0.509g 0.657g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella 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
22%
Mozzarella
31%
Gouda cheese
Minerals Daily Need Coverage Score
66%
Mozzarella
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 60mg)
Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 803mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 6.747g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
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
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.