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  6. Gouda cheese vs. Egg white

Gouda cheese vs. Egg white — In-Depth Nutrition Comparison

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What are the main differences between Gouda cheese and Egg white?

  • Gouda cheese is richer in Phosphorus, Calcium, Vitamin B12, Zinc, and Vitamin A, yet Egg white is richer in Selenium, and Vitamin B2.
  • Gouda cheese's daily need coverage for Saturated Fat is 88% higher.
  • Egg white contains less Saturated Fat.

We used Cheese, gouda and Egg, white, raw, fresh types in this comparison.

Infographic

Gouda cheese vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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%
Contains more PotassiumPotassium +34.7%
Contains less SodiumSodium -79.7%
Contains more SeleniumSelenium +37.9%
~equal in Manganese ~0.011mg

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% 34% 4.8% 15% 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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin B3Vitamin B3 +66.7%
~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +128.8%
Contains more FatsFats +16041.2%
Contains more CarbsCarbs +204.1%
Contains more OtherOther +525.4%
Contains more WaterWater +111.2%

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 Egg white
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Egg white Opinion
Calories 356kcal 52kcal Gouda cheese
Protein 24.94g 10.9g Gouda cheese
Fats 27.44g 0.17g Gouda cheese
Net carbs 2.22g 0.73g Gouda cheese
Carbs 2.22g 0.73g Gouda cheese
Cholesterol 114mg 0mg Egg white
Vitamin D 20IU 0IU Gouda cheese
Magnesium 29mg 11mg Gouda cheese
Calcium 700mg 7mg Gouda cheese
Potassium 121mg 163mg Egg white
Iron 0.24mg 0.08mg Gouda cheese
Sugar 2.22g 0.71g Egg white
Copper 0.036mg 0.023mg Gouda cheese
Zinc 3.9mg 0.03mg Gouda cheese
Phosphorus 546mg 15mg Gouda cheese
Sodium 819mg 166mg Egg white
Vitamin A 563IU 0IU Gouda cheese
Vitamin A 165µg 0µg Gouda cheese
Vitamin E 0.24mg 0mg Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Manganese 0.011mg 0.011mg
Selenium 14.5µg 20µg Egg white
Vitamin B1 0.03mg 0.004mg Gouda cheese
Vitamin B2 0.334mg 0.439mg Egg white
Vitamin B3 0.063mg 0.105mg Egg white
Vitamin B5 0.34mg 0.19mg Gouda cheese
Vitamin B6 0.08mg 0.005mg Gouda cheese
Vitamin B12 1.54µg 0.09µg Gouda cheese
Vitamin K 2.3µg 0µg Gouda cheese
Folate 21µg 4µg Gouda cheese
Choline 15.4mg 1.1mg Gouda cheese
Saturated Fat 17.614g 0g Egg white
Monounsaturated Fat 7.747g 0g Gouda cheese
Polyunsaturated fat 0.657g 0g Gouda cheese
Tryptophan 0.352mg 0.125mg Gouda cheese
Threonine 0.93mg 0.449mg Gouda cheese
Isoleucine 1.306mg 0.661mg Gouda cheese
Leucine 2.564mg 1.016mg Gouda cheese
Lysine 2.654mg 0.806mg Gouda cheese
Methionine 0.719mg 0.399mg Gouda cheese
Phenylalanine 1.431mg 0.686mg Gouda cheese
Valine 1.806mg 0.809mg Gouda cheese
Histidine 1.032mg 0.29mg Gouda cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Egg white
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
31%
Gouda cheese
10%
Egg white
Minerals Daily Need Coverage Score
79%
Gouda cheese
17%
Egg white

Comparison summary

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 Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 653mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 17.614g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.