Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Gouda cheese vs. Almonds — In-Depth Nutrition Comparison

Compare

Summary of differences between gouda cheese and almonds

  • Gouda cheese has more vitamin B12 and calcium, while almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and iron.
  • Almonds cover your daily need for vitamin E, 169% more than gouda cheese.
  • The amount of saturated fat in almonds is lower.

These are the specific foods used in this comparison Cheese, gouda and Nuts, almonds.

Infographic

Gouda cheese vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more CalciumCalcium +160.2%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +13.5%
Contains more SeleniumSelenium +253.7%
Contains more MagnesiumMagnesium +831%
Contains more PotassiumPotassium +505.8%
Contains more IronIron +1445.8%
Contains more CopperCopper +2763.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +19709.1%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +10579.2%
Contains more Vitamin B1Vitamin B1 +583.3%
Contains more Vitamin B2Vitamin B2 +240.7%
Contains more Vitamin B3Vitamin B3 +5642.9%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more FolateFolate +109.5%
Contains more CholineCholine +238.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +17.9%
Contains more WaterWater +840.1%
Contains more OtherOther +33.1%
Contains more FatsFats +82%
Contains more CarbsCarbs +870.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +307.3%
Contains more Poly. FatPolyunsaturated fat +1776.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Almonds DV% diff.
Vitamin E 0.24mg 25.63mg 169%
Copper 0.036mg 1.031mg 111%
Manganese 0.011mg 2.179mg 94%
Polyunsaturated fat 0.657g 12.329g 78%
Vitamin B12 1.54µg 0µg 64%
Saturated fat 17.614g 3.802g 63%
Vitamin B2 0.334mg 1.138mg 62%
Monounsaturated fat 7.747g 31.551g 60%
Magnesium 29mg 270mg 57%
Fiber 0g 12.5g 50%
Calcium 700mg 269mg 43%
Iron 0.24mg 3.71mg 43%
Cholesterol 114mg 0mg 38%
Sodium 819mg 1mg 36%
Fats 27.44g 49.93g 35%
Vitamin B3 0.063mg 3.618mg 22%
Selenium 14.5µg 4.1µg 19%
Potassium 121mg 733mg 18%
Vitamin A 165µg 0µg 18%
Vitamin B1 0.03mg 0.205mg 15%
Calories 356kcal 579kcal 11%
Phosphorus 546mg 481mg 9%
Protein 24.94g 21.15g 8%
Choline 15.4mg 52.1mg 7%
Zinc 3.9mg 3.12mg 7%
Carbs 2.22g 21.55g 6%
Folate 21µg 44µg 6%
Vitamin B6 0.08mg 0.137mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.34mg 0.471mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 0µg 2%
Net carbs 2.22g 9.05g N/A
Sugar 2.22g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.352mg 0.211mg 0%
Threonine 0.93mg 0.601mg 0%
Isoleucine 1.306mg 0.751mg 0%
Leucine 2.564mg 1.473mg 0%
Lysine 2.654mg 0.568mg 0%
Methionine 0.719mg 0.157mg 0%
Phenylalanine 1.431mg 1.132mg 0%
Valine 1.806mg 0.855mg 0%
Histidine 1.032mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
32%
Gouda cheese
78%
Almonds
Minerals Daily Need Coverage Score
79%
Gouda cheese
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 2.13g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 818mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 13.812g)
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.