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Gouda cheese vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and olive oil

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, olive oil is higher in vitamin E and vitamin K.
  • Olive oil covers your daily vitamin E needs 94% more than gouda cheese.
  • Olive oil has less cholesterol.

Food varieties used in this article are Cheese, gouda and Oil, olive, salad or cooking.

Infographic

Gouda cheese vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +69900%
Contains more PotassiumPotassium +12000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +133.3%
Contains less SodiumSodium -99.8%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
Contains more Vitamin EVitamin E +5879.2%
Contains more Vitamin KVitamin K +2517.4%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +264.4%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +841.8%
Contains more Poly. FatPolyunsaturated fat +1501.7%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Olive oil DV% diff.
Monounsaturated fat 7.747g 72.961g 163%
Fats 27.44g 100g 112%
Vitamin E 0.24mg 14.35mg 94%
Phosphorus 546mg 0mg 78%
Calcium 700mg 1mg 70%
Polyunsaturated fat 0.657g 10.523g 66%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 0g 50%
Vitamin K 2.3µg 60.2µg 48%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Zinc 3.9mg 0mg 35%
Calories 356kcal 884kcal 26%
Selenium 14.5µg 0µg 26%
Vitamin B2 0.334mg 0mg 26%
Vitamin A 165µg 0µg 18%
Saturated fat 17.614g 13.808g 17%
Vitamin B5 0.34mg 0mg 7%
Magnesium 29mg 0mg 7%
Vitamin B6 0.08mg 0mg 6%
Folate 21µg 0µg 5%
Iron 0.24mg 0.56mg 4%
Potassium 121mg 1mg 4%
Copper 0.036mg 0mg 4%
Choline 15.4mg 0.3mg 3%
Vitamin B1 0.03mg 0mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0mg 0%
Vitamin B3 0.063mg 0mg 0%
Tryptophan 0.352mg 0mg 0%
Threonine 0.93mg 0mg 0%
Isoleucine 1.306mg 0mg 0%
Leucine 2.564mg 0mg 0%
Lysine 2.654mg 0mg 0%
Methionine 0.719mg 0mg 0%
Phenylalanine 1.431mg 0mg 0%
Valine 1.806mg 0mg 0%
Histidine 1.032mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
32%
Gouda cheese
34%
Olive oil
Minerals Daily Need Coverage Score
79%
Gouda cheese
2%
Olive oil

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 817mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 3.806g)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.