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  6. Egg vs. Gouda cheese

Egg vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between eggs and gouda cheese

  • Eggs have more copper, choline, selenium, and vitamin B5, while gouda cheese has more calcium, phosphorus, and zinc.
  • Eggs' daily need coverage for copper is 218% higher.
  • Gouda cheese contains 19 times less choline than eggs. Eggs contain 293.8mg of choline, while gouda cheese contains 15.4mg.
  • The amount of cholesterol in gouda cheese is lower.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Cheese, gouda.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +395.8%
Contains more CopperCopper +5455.6%
Contains less SodiumSodium -84.9%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +217.4%
~equal in Potassium ~121mg

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 EVitamin E +329.2%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +53.6%
Contains more Vitamin B5Vitamin B5 +311.2%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more FolateFolate +109.5%
Contains more CholineCholine +1807.8%
Contains more Vitamin AVitamin A +10.7%
Contains more Vitamin B12Vitamin B12 +38.7%
Contains more Vitamin KVitamin K +666.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.063mg

All nutrients comparison - raw data values

Nutrient Egg Gouda cheese DV% diff.
Copper 2mg 0.036mg 218%
Cholesterol 373mg 114mg 86%
Saturated fat 3.267g 17.614g 65%
Calcium 50mg 700mg 65%
Phosphorus 172mg 546mg 53%
Choline 293.8mg 15.4mg 51%
Sodium 124mg 819mg 30%
Selenium 30.8µg 14.5µg 30%
Fats 10.61g 27.44g 26%
Zinc 1.05mg 3.9mg 26%
Protein 12.58g 24.94g 25%
Vitamin B5 1.398mg 0.34mg 21%
Vitamin B12 1.11µg 1.54µg 18%
Vitamin B2 0.513mg 0.334mg 14%
Iron 1.19mg 0.24mg 12%
Calories 155kcal 356kcal 10%
Monounsaturated fat 4.077g 7.747g 9%
Vitamin D 2.2µg 0.5µg 9%
Vitamin D 87IU 20IU 8%
Folate 44µg 21µg 6%
Polyunsaturated fat 1.414g 0.657g 5%
Vitamin E 1.03mg 0.24mg 5%
Magnesium 10mg 29mg 5%
Vitamin B1 0.066mg 0.03mg 3%
Vitamin B6 0.121mg 0.08mg 3%
Vitamin A 149µg 165µg 2%
Vitamin K 0.3µg 2.3µg 2%
Manganese 0.026mg 0.011mg 1%
Net carbs 1.12g 2.22g N/A
Carbs 1.12g 2.22g 0%
Potassium 126mg 121mg 0%
Sugar 1.12g 2.22g N/A
Vitamin B3 0.064mg 0.063mg 0%
Tryptophan 0.153mg 0.352mg 0%
Threonine 0.604mg 0.93mg 0%
Isoleucine 0.686mg 1.306mg 0%
Leucine 1.075mg 2.564mg 0%
Lysine 0.904mg 2.654mg 0%
Methionine 0.392mg 0.719mg 0%
Phenylalanine 0.668mg 1.431mg 0%
Valine 0.767mg 1.806mg 0%
Histidine 0.298mg 1.032mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 WaterWater +80%
Contains more ProteinProtein +98.3%
Contains more FatsFats +158.6%
Contains more CarbsCarbs +98.2%
Contains more OtherOther +268.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -81.5%
Contains more Poly. FatPolyunsaturated fat +115.2%
Contains more Mono. FatMonounsaturated fat +90%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.