Egg white vs. Gouda cheese — In-Depth Nutrition Comparison
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What are the main differences between egg whites and gouda cheese?
- Egg whites are richer in selenium and vitamin B2, yet gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, and vitamin A.
- Gouda cheese's daily need coverage for saturated fat is 88% higher.
- Egg whites contain less sodium.
We used Egg, white, raw, fresh and Cheese, gouda types in this comparison.
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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.
| Contains more PotassiumPotassium | +34.7% |
| Contains less SodiumSodium | -79.7% |
| Contains more SeleniumSelenium | +37.9% |
| Contains more MagnesiumMagnesium | +163.6% |
| Contains more CalciumCalcium | +9900% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +56.5% |
| Contains more ZincZinc | +12900% |
| Contains more PhosphorusPhosphorus | +3540% |
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.
| Contains more Vitamin B2Vitamin B2 | +31.4% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B5Vitamin B5 | +78.9% |
| Contains more Vitamin B6Vitamin B6 | +1500% |
| Contains more Vitamin B12Vitamin B12 | +1611.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +425% |
| Contains more CholineCholine | +1300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more WaterWater | +111.2% |
| Contains more ProteinProtein | +128.8% |
| Contains more FatsFats | +16041.2% |
| Contains more CarbsCarbs | +204.1% |
| Contains more OtherOther | +525.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0g | 17.614g | 80% |
| Phosphorus | 15mg | 546mg | 76% |
| Calcium | 7mg | 700mg | 69% |
| Vitamin B12 | 0.09µg | 1.54µg | 60% |
| Fats | 0.17g | 27.44g | 42% |
| Cholesterol | 0mg | 114mg | 38% |
| Zinc | 0.03mg | 3.9mg | 35% |
| Protein | 10.9g | 24.94g | 28% |
| Sodium | 166mg | 819mg | 28% |
| Monounsaturated fat | 0g | 7.747g | 19% |
| Vitamin A | 0µg | 165µg | 18% |
| Calories | 52kcal | 356kcal | 15% |
| Selenium | 20µg | 14.5µg | 10% |
| Vitamin B2 | 0.439mg | 0.334mg | 8% |
| Vitamin B6 | 0.005mg | 0.08mg | 6% |
| Magnesium | 11mg | 29mg | 4% |
| Polyunsaturated fat | 0g | 0.657g | 4% |
| Folate | 4µg | 21µg | 4% |
| Vitamin B5 | 0.19mg | 0.34mg | 3% |
| Choline | 1.1mg | 15.4mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Vitamin B1 | 0.004mg | 0.03mg | 2% |
| Vitamin E | 0mg | 0.24mg | 2% |
| Iron | 0.08mg | 0.24mg | 2% |
| Copper | 0.023mg | 0.036mg | 1% |
| Potassium | 163mg | 121mg | 1% |
| Carbs | 0.73g | 2.22g | 0% |
| Net carbs | 0.73g | 2.22g | N/A |
| Sugar | 0.71g | 2.22g | N/A |
| Manganese | 0.011mg | 0.011mg | 0% |
| Vitamin B3 | 0.105mg | 0.063mg | 0% |
| Tryptophan | 0.125mg | 0.352mg | 0% |
| Threonine | 0.449mg | 0.93mg | 0% |
| Isoleucine | 0.661mg | 1.306mg | 0% |
| Leucine | 1.016mg | 2.564mg | 0% |
| Lysine | 0.806mg | 2.654mg | 0% |
| Methionine | 0.399mg | 0.719mg | 0% |
| Phenylalanine | 0.686mg | 1.431mg | 0% |
| Valine | 0.809mg | 1.806mg | 0% |
| Histidine | 0.29mg | 1.032mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
10%
32%
Minerals Daily Need Coverage Score
17%
79%
Comparison summary
Which food is richer in minerals?
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 653mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 17.614g)
Which food is cheaper?
Egg white is cheaper (difference - $1)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)