Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Gouda cheese
  5. Compare
  6. Gouda cheese vs. Almond

Gouda cheese vs. Almond — In-Depth Nutrition Comparison

Compare

Summary of differences between Gouda cheese and Almond

  • Gouda cheese has more Vitamin B12, and Calcium, while Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Fiber, and Iron.
  • Almond covers your daily need of Vitamin E 169% more than Gouda cheese.
  • The amount of Saturated Fat in Almond is lower.

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

Infographic

Gouda cheese vs Almond 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.
Gouda cheese
Gouda cheese
4
:
6
Almond
Almond
Contains more Calcium +160.2%
Contains more Phosphorus +13.5%
Contains more Zinc +25%
Contains more Selenium +253.7%
Contains more Iron +1445.8%
Contains more Magnesium +831%
Contains more Potassium +505.8%
Contains less Sodium -99.9%
Contains more Copper +2763.9%
Contains more Manganese +19709.1%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +160.2%
Contains more Phosphorus +13.5%
Contains more Zinc +25%
Contains more Selenium +253.7%
Contains more Iron +1445.8%
Contains more Magnesium +831%
Contains more Potassium +505.8%
Contains less Sodium -99.9%
Contains more Copper +2763.9%
Contains more Manganese +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.
Gouda cheese
Gouda cheese
4
:
7
Almond
Almond
Contains more Vitamin A +28050%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +240.7%
Contains more Vitamin B3 +5642.9%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +71.3%
Contains more Folate +109.5%
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +28050%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +240.7%
Contains more Vitamin B3 +5642.9%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +71.3%
Contains more Folate +109.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Almond
Almond
Contains more Protein +17.9%
Contains more Water +840.1%
Contains more Other +33.1%
Contains more Fats +82%
Contains more Carbs +870.7%
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
Almond
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 Protein +17.9%
Contains more Water +840.1%
Contains more Other +33.1%
Contains more Fats +82%
Contains more Carbs +870.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
0
:
3
Almond
Almond
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +307.3%
Contains more Polyunsaturated fat +1776.6%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +307.3%
Contains more Polyunsaturated 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 Almond
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Almond Opinion
Net carbs 2.22g 9.05g Almond
Protein 24.94g 21.15g Gouda cheese
Fats 27.44g 49.93g Almond
Carbs 2.22g 21.55g Almond
Calories 356kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 2.22g 4.35g Gouda cheese
Fiber 0g 12.5g Almond
Calcium 700mg 269mg Gouda cheese
Iron 0.24mg 3.71mg Almond
Magnesium 29mg 270mg Almond
Phosphorus 546mg 481mg Gouda cheese
Potassium 121mg 733mg Almond
Sodium 819mg 1mg Almond
Zinc 3.9mg 3.12mg Gouda cheese
Copper 0.036mg 1.031mg Almond
Manganese 0.011mg 2.179mg Almond
Selenium 14.5µg 4.1µg Gouda cheese
Vitamin A 563IU 2IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg 25.63mg Almond
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.205mg Almond
Vitamin B2 0.334mg 1.138mg Almond
Vitamin B3 0.063mg 3.618mg Almond
Vitamin B5 0.34mg 0.471mg Almond
Vitamin B6 0.08mg 0.137mg Almond
Folate 21µg 44µg Almond
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 0µg Gouda cheese
Tryptophan 0.352mg 0.211mg Gouda cheese
Threonine 0.93mg 0.601mg Gouda cheese
Isoleucine 1.306mg 0.751mg Gouda cheese
Leucine 2.564mg 1.473mg Gouda cheese
Lysine 2.654mg 0.568mg Gouda cheese
Methionine 0.719mg 0.157mg Gouda cheese
Phenylalanine 1.431mg 1.132mg Gouda cheese
Valine 1.806mg 0.855mg Gouda cheese
Histidine 1.032mg 0.539mg Gouda cheese
Cholesterol 114mg 0mg Almond
Trans Fat 0.015g Gouda cheese
Saturated Fat 17.614g 3.802g Almond
Monounsaturated Fat 7.747g 31.551g Almond
Polyunsaturated fat 0.657g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

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

People also compare

Gouda cheese
Gouda cheese vs Monterey Jack
Monterey Jack
Gouda cheese
Gouda cheese vs Brunost
Brunost
Gouda cheese
Gouda cheese vs Limburger
Limburger
Almond
Almond vs Brazil nut
Brazil nut
Almond
Almond vs Pistachio
Pistachio
Almond
Almond vs Hazelnut
Hazelnut

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
33%
Gouda cheese
82%
Almond
Minerals Daily Need Coverage Score
79%
Gouda cheese
142%
Almond

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 contains less Sodium?
Almond
Almond contains less Sodium (difference - 818mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 13.812g)
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.
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

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. Almond - 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.