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  6. Gouda cheese vs. Chocolate

Gouda cheese vs. Chocolate — In-Depth Nutrition Comparison

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The main differences between gouda cheese and chocolate

  • Gouda cheese has more calcium, vitamin B12, and phosphorus; however, chocolate has more copper, iron, manganese, fiber, and magnesium.
  • Daily need coverage for copper for chocolate is 110% higher.
  • Chocolate has 34 times less sodium than gouda cheese. Gouda cheese has 819mg of sodium, while chocolate has 24mg.
  • Chocolate has a higher glycemic index than gouda cheese.

Food types used in this article are Cheese, gouda and Chocolate, dark, 45- 59% cacao solids.

Infographic

Gouda cheese vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +1150%
Contains more ZincZinc +94%
Contains more PhosphorusPhosphorus +165%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +403.4%
Contains more PotassiumPotassium +362%
Contains more IronIron +3241.7%
Contains more CopperCopper +2755.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +12800%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +568%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +90.5%
Contains more Vitamin B12Vitamin B12 +569.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B3Vitamin B3 +1050.8%
Contains more Vitamin KVitamin K +252.2%
~equal in Vitamin C ~mg

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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +411.1%
Contains more WaterWater +4174.2%
Contains more OtherOther +131.8%
Contains more FatsFats +14%
Contains more CarbsCarbs +2655.4%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +66.2%
~equal in Saturated fat ~18.519g

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 Chocolate
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Chocolate DV% diff.
Copper 0.036mg 1.028mg 110%
Iron 0.24mg 8.02mg 97%
Calcium 700mg 56mg 64%
Manganese 0.011mg 1.419mg 61%
Vitamin B12 1.54µg 0.23µg 55%
Phosphorus 546mg 206mg 49%
Protein 24.94g 4.88g 40%
Sodium 819mg 24mg 35%
Cholesterol 114mg 8mg 35%
Fiber 0g 7g 28%
Magnesium 29mg 146mg 28%
Vitamin B2 0.334mg 0.05mg 22%
Selenium 14.5µg 3µg 21%
Carbs 2.22g 61.17g 20%
Vitamin A 165µg 2µg 18%
Zinc 3.9mg 2.01mg 17%
Potassium 121mg 559mg 13%
Caffeine 0mg 43mg 11%
Calories 356kcal 546kcal 10%
Fats 27.44g 31.28g 6%
Folate 21µg 5%
Vitamin K 2.3µg 8.1µg 5%
Saturated fat 17.614g 18.519g 4%
Monounsaturated fat 7.747g 9.54g 4%
Vitamin B3 0.063mg 0.725mg 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Polyunsaturated fat 0.657g 1.092g 3%
Vitamin B6 0.08mg 0.042mg 3%
Vitamin E 0.24mg 0.54mg 2%
Vitamin B5 0.34mg 0.297mg 1%
Net carbs 2.22g 54.17g N/A
Sugar 2.22g 47.9g N/A
Vitamin B1 0.03mg 0.025mg 0%
Trans fat 0.112g N/A
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

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

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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
32%
Gouda cheese
9%
Chocolate
Minerals Daily Need Coverage Score
79%
Gouda cheese
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 45.68g)
Which food is lower in Saturated fat?
Gouda cheese
Gouda cheese is lower in Saturated fat (difference - 0.905g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Chocolate
Chocolate is lower in Cholesterol (difference - 106mg)
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 795mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.