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Parmigiano-Reggiano vs Gouda cheese - In-Depth Nutrition Comparison

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What are the main differences between Parmigiano-Reggiano and Gouda cheese?

  • Gouda cheese has less Calcium, Vitamin B12, Phosphorus, Copper, Vitamin B2, Iron, and Selenium than Parmigiano-Reggiano.
  • Parmigiano-Reggiano's daily need coverage for Calcium is 41% higher.
  • Parmigiano-Reggiano has 7 times more Copper than Gouda cheese. Parmigiano-Reggiano has 0.238mg of Copper, while Gouda cheese has 0.036mg.
  • Gouda cheese contains less Sodium.

We used Cheese, parmesan, dry grated, reduced fat and Cheese, gouda types in this comparison.

Infographic

Parmigiano-Reggiano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +58.4%
Contains more Iron +275%
Contains more Magnesium +31%
Contains more Phosphorus +33.5%
Contains more Copper +561.1%
Contains less Sodium -46.4%
Equal in Potassium - 121
Equal in Zinc - 3.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 210% 9% 21% 234% 11% 107% 107% 12%
Contains more Calcium +58.4%
Contains more Iron +275%
Contains more Magnesium +31%
Contains more Phosphorus +33.5%
Contains more Copper +561.1%
Contains less Sodium -46.4%
Equal in Potassium - 121
Equal in Zinc - 3.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +81%
Contains more Vitamin B12 +46.8%
Contains more Vitamin E +41.2%
Contains more Vitamin D +25%
Contains more Vitamin B6 +63.3%
Contains more Folate +110%
Contains more Vitamin K +35.3%
Equal in Vitamin A - 563
Equal in Vitamin B1 - 0.03
Equal in Vitamin B5 - 0.34
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
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 B2 +45.5%
Contains more Vitamin B3 +81%
Contains more Vitamin B12 +46.8%
Contains more Vitamin E +41.2%
Contains more Vitamin D +25%
Contains more Vitamin B6 +63.3%
Contains more Folate +110%
Contains more Vitamin K +35.3%
Equal in Vitamin A - 563
Equal in Vitamin B1 - 0.03
Equal in Vitamin B5 - 0.34

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parmigiano-Reggiano Gouda cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Gouda cheese Opinion
Net carbs 1.37g 2.22g Gouda cheese
Protein 20g 24.94g Gouda cheese
Fats 20g 27.44g Gouda cheese
Carbs 1.37g 2.22g Gouda cheese
Calories 265kcal 356kcal Gouda cheese
Starch g g
Fructose g g
Sugar 0g 2.22g Parmigiano-Reggiano
Fiber 0g 0g
Calcium 1109mg 700mg Parmigiano-Reggiano
Iron 0.9mg 0.24mg Parmigiano-Reggiano
Magnesium 38mg 29mg Parmigiano-Reggiano
Phosphorus 729mg 546mg Parmigiano-Reggiano
Potassium 125mg 121mg Parmigiano-Reggiano
Sodium 1529mg 819mg Gouda cheese
Zinc 3.87mg 3.9mg Gouda cheese
Copper 0.238mg 0.036mg Parmigiano-Reggiano
Vitamin A 605IU 563IU Parmigiano-Reggiano
Vitamin E 0.17mg 0.24mg Gouda cheese
Vitamin D 15IU 20IU Gouda cheese
Vitamin D 0.4µg 0.5µg Gouda cheese
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.03mg Gouda cheese
Vitamin B2 0.486mg 0.334mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.063mg Parmigiano-Reggiano
Vitamin B5 0.325mg 0.34mg Gouda cheese
Vitamin B6 0.049mg 0.08mg Gouda cheese
Folate 10µg 21µg Gouda cheese
Vitamin B12 2.26µg 1.54µg Parmigiano-Reggiano
Vitamin K 1.7µg 2.3µg Gouda cheese
Tryptophan 0.24mg 0.352mg Gouda cheese
Threonine 1.519mg 0.93mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.306mg Gouda cheese
Leucine 2.983mg 2.564mg Parmigiano-Reggiano
Lysine 2.459mg 2.654mg Gouda cheese
Methionine 0.369mg 0.719mg Gouda cheese
Phenylalanine 1.604mg 1.431mg Parmigiano-Reggiano
Valine 1.498mg 1.806mg Gouda cheese
Histidine 0.752mg 1.032mg Gouda cheese
Cholesterol 88mg 114mg Parmigiano-Reggiano
Trans Fat g g
Saturated Fat 13.317g 17.614g Parmigiano-Reggiano
Monounsaturated Fat 6.098g 7.747g Gouda cheese
Polyunsaturated fat 0.462g 0.657g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Parmigiano-Reggiano
33
Gouda cheese
Mineral Summary Score
138
Parmigiano-Reggiano
89
Gouda cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Parmigiano-Reggiano
150%
Gouda cheese
Carbohydrates
1%
Parmigiano-Reggiano
2%
Gouda cheese
Fats
92%
Parmigiano-Reggiano
127%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.22g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 4.297g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 710mg)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $1.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.