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  6. Olive oil vs. Gouda cheese

Olive oil vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between Olive oil and Gouda cheese

  • Olive oil has more Vitamin E , and Vitamin K, however, Gouda cheese is higher in Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, and Vitamin B2.
  • Olive oil covers your daily Vitamin E needs 94% more than Gouda cheese.
  • Gouda cheese contains 26 times less Vitamin K than Olive oil. Olive oil contains 60.2µg of Vitamin K, while Gouda cheese contains 2.3µg.
  • Olive oil has less Sodium.

Food varieties used in this article are Oil, olive, salad or cooking and Cheese, gouda.

Infographic

Olive oil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive oil
Olive oil
2
:
8
Gouda cheese
Gouda cheese
Contains more Iron +133.3%
Contains less Sodium -99.8%
Contains more Calcium +69900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +12000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +133.3%
Contains less Sodium -99.8%
Contains more Calcium +69900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +12000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
2
:
9
Gouda cheese
Gouda cheese
Contains more Vitamin E +5879.2%
Contains more Vitamin K +2517.4%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Gouda cheese
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 E +5879.2%
Contains more Vitamin K +2517.4%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Gouda cheese
Gouda cheese
Contains more Fats +264.4%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Gouda cheese
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 Fats +264.4%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
3
:
0
Gouda cheese
Gouda cheese
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +841.8%
Contains more Polyunsaturated fat +1501.7%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +841.8%
Contains more Polyunsaturated fat +1501.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Gouda cheese Opinion
Net carbs 0g 2.22g Gouda cheese
Protein 0g 24.94g Gouda cheese
Fats 100g 27.44g Olive oil
Carbs 0g 2.22g Gouda cheese
Calories 884kcal 356kcal Olive oil
Sugar 0g 2.22g Olive oil
Calcium 1mg 700mg Gouda cheese
Iron 0.56mg 0.24mg Olive oil
Magnesium 0mg 29mg Gouda cheese
Phosphorus 0mg 546mg Gouda cheese
Potassium 1mg 121mg Gouda cheese
Sodium 2mg 819mg Olive oil
Zinc 0mg 3.9mg Gouda cheese
Copper 0mg 0.036mg Gouda cheese
Manganese 0mg 0.011mg Gouda cheese
Selenium 0µg 14.5µg Gouda cheese
Vitamin A 0IU 563IU Gouda cheese
Vitamin A RAE 0µg 165µg Gouda cheese
Vitamin E 14.35mg 0.24mg Olive oil
Vitamin D 0IU 20IU Gouda cheese
Vitamin D 0µg 0.5µg Gouda cheese
Vitamin B1 0mg 0.03mg Gouda cheese
Vitamin B2 0mg 0.334mg Gouda cheese
Vitamin B3 0mg 0.063mg Gouda cheese
Vitamin B5 0mg 0.34mg Gouda cheese
Vitamin B6 0mg 0.08mg Gouda cheese
Folate 0µg 21µg Gouda cheese
Vitamin B12 0µg 1.54µg Gouda cheese
Vitamin K 60.2µg 2.3µg Olive oil
Tryptophan 0mg 0.352mg Gouda cheese
Threonine 0mg 0.93mg Gouda cheese
Isoleucine 0mg 1.306mg Gouda cheese
Leucine 0mg 2.564mg Gouda cheese
Lysine 0mg 2.654mg Gouda cheese
Methionine 0mg 0.719mg Gouda cheese
Phenylalanine 0mg 1.431mg Gouda cheese
Valine 0mg 1.806mg Gouda cheese
Histidine 0mg 1.032mg Gouda cheese
Cholesterol 0mg 114mg Olive oil
Saturated Fat 13.808g 17.614g Olive oil
Monounsaturated Fat 72.961g 7.747g Olive oil
Polyunsaturated fat 10.523g 0.657g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Olive oil
33%
Gouda cheese
Minerals Daily Need Coverage Score
2%
Olive oil
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 817mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 3.806g)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.