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Gouda cheese vs. Feta — In-Depth Nutrition Comparison

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Differences between Gouda cheese and Feta

  • Gouda cheese has more Phosphorus, Calcium, and Zinc, while Feta has more Vitamin B2, Vitamin B6, Vitamin B5, Vitamin B1, and Vitamin B12.
  • Feta's daily need coverage for Vitamin B2 is 39% higher.
  • Feta contains 2 times less Phosphorus than Gouda cheese. Gouda cheese contains 546mg of Phosphorus, while Feta contains 337mg.
  • The amount of Cholesterol in Feta is lower.

The food types used in this comparison are Cheese, gouda and Cheese, feta.

Infographic

Gouda cheese vs Feta infographic
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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.
Contains more Calcium +42%
Contains more Magnesium +52.6%
Contains more Phosphorus +62%
Contains more Potassium +95.2%
Contains less Sodium -10.7%
Contains more Zinc +35.4%
Contains more Copper +12.5%
Contains more Iron +170.8%
Contains more Manganese +154.5%
Equal in Selenium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Calcium +42%
Contains more Magnesium +52.6%
Contains more Phosphorus +62%
Contains more Potassium +95.2%
Contains less Sodium -10.7%
Contains more Zinc +35.4%
Contains more Copper +12.5%
Contains more Iron +170.8%
Contains more Manganese +154.5%
Equal in Selenium - 15

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.
:
7
Feta
Contains more Vitamin A +33.4%
Contains more Vitamin E +33.3%
Contains more Vitamin D +25%
Contains more Vitamin K +27.8%
Contains more Vitamin B1 +413.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B3 +1473%
Contains more Vitamin B5 +184.4%
Contains more Vitamin B6 +430%
Contains more Folate +52.4%
Equal in Vitamin B12 - 1.69
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +33.4%
Contains more Vitamin E +33.3%
Contains more Vitamin D +25%
Contains more Vitamin K +27.8%
Contains more Vitamin B1 +413.3%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B3 +1473%
Contains more Vitamin B5 +184.4%
Contains more Vitamin B6 +430%
Contains more Folate +52.4%
Equal in Vitamin B12 - 1.69

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75.5%
Contains more Fats +28.9%
Contains more Carbs +84.2%
Contains more Water +33.2%
Contains more Other +32%
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
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Protein +75.5%
Contains more Fats +28.9%
Contains more Carbs +84.2%
Contains more Water +33.2%
Contains more Other +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67.6%
Contains more Polyunsaturated fat +11.2%
Contains less Saturated Fat -15.1%
Equal in Polyunsaturated fat - 0.591
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains more Monounsaturated Fat +67.6%
Contains more Polyunsaturated fat +11.2%
Contains less Saturated Fat -15.1%
Equal in Polyunsaturated fat - 0.591

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Feta Opinion
Net carbs 2.22g 4.09g Feta
Protein 24.94g 14.21g Gouda cheese
Fats 27.44g 21.28g Gouda cheese
Carbs 2.22g 4.09g Feta
Calories 356kcal 264kcal Gouda cheese
Sugar 2.22g 4.09g Gouda cheese
Calcium 700mg 493mg Gouda cheese
Iron 0.24mg 0.65mg Feta
Magnesium 29mg 19mg Gouda cheese
Phosphorus 546mg 337mg Gouda cheese
Potassium 121mg 62mg Gouda cheese
Sodium 819mg 917mg Gouda cheese
Zinc 3.9mg 2.88mg Gouda cheese
Copper 0.036mg 0.032mg Gouda cheese
Manganese 0.011mg 0.028mg Feta
Selenium 14.5µg 15µg Feta
Vitamin A 563IU 422IU Gouda cheese
Vitamin A RAE 165µg 125µg Gouda cheese
Vitamin E 0.24mg 0.18mg Gouda cheese
Vitamin D 20IU 16IU Gouda cheese
Vitamin D 0.5µg 0.4µg Gouda cheese
Vitamin B1 0.03mg 0.154mg Feta
Vitamin B2 0.334mg 0.844mg Feta
Vitamin B3 0.063mg 0.991mg Feta
Vitamin B5 0.34mg 0.967mg Feta
Vitamin B6 0.08mg 0.424mg Feta
Folate 21µg 32µg Feta
Vitamin B12 1.54µg 1.69µg Feta
Vitamin K 2.3µg 1.8µg Gouda cheese
Tryptophan 0.352mg 0.2mg Gouda cheese
Threonine 0.93mg 0.637mg Gouda cheese
Isoleucine 1.306mg 0.803mg Gouda cheese
Leucine 2.564mg 1.395mg Gouda cheese
Lysine 2.654mg 1.219mg Gouda cheese
Methionine 0.719mg 0.368mg Gouda cheese
Phenylalanine 1.431mg 0.675mg Gouda cheese
Valine 1.806mg 1.065mg Gouda cheese
Histidine 1.032mg 0.397mg Gouda cheese
Cholesterol 114mg 89mg Feta
Saturated Fat 17.614g 14.946g Feta
Monounsaturated Fat 7.747g 4.623g Gouda cheese
Polyunsaturated fat 0.657g 0.591g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Gouda cheese
57%
Feta
Minerals Daily Need Coverage Score
79%
Gouda cheese
63%
Feta

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 98mg)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 2.668g)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.