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  6. Gouda cheese vs. Filo

Gouda cheese vs. Filo — In-Depth Nutrition Comparison

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Significant differences between Gouda cheese and Filo

  • Gouda cheese has more Calcium, Phosphorus, Vitamin B12, and Zinc, however, Filo is richer in Vitamin B1, Iron, Vitamin B3, and Manganese.
  • Gouda cheese covers your daily Saturated Fat needs 81% more than Filo.
  • Filo contains less Cholesterol.

Specific food types used in this comparison are Cheese, gouda and Phyllo dough.

Infographic

Gouda cheese vs Filo 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
5
:
5
Filo
Filo
Contains more Calcium +6263.6%
Contains more Magnesium +93.3%
Contains more Phosphorus +628%
Contains more Potassium +63.5%
Contains more Zinc +695.9%
Contains more Iron +1237.5%
Contains less Sodium -41%
Contains more Copper +180.6%
Contains more Manganese +4227.3%
Contains more Selenium +60.7%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +6263.6%
Contains more Magnesium +93.3%
Contains more Phosphorus +628%
Contains more Potassium +63.5%
Contains more Zinc +695.9%
Contains more Iron +1237.5%
Contains less Sodium -41%
Contains more Copper +180.6%
Contains more Manganese +4227.3%
Contains more Selenium +60.7%

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
6
:
5
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +12.6%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1703.3%
Contains more Vitamin B3 +6365.1%
Contains more Folate +319%
Equal in Vitamin B2 - 0.341
Equal in Vitamin K - 2.5
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%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +12.6%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1703.3%
Contains more Vitamin B3 +6365.1%
Contains more Folate +319%
Equal in Vitamin B2 - 0.341
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Filo
Filo
Contains more Protein +251.3%
Contains more Fats +357.3%
Contains more Water +27.2%
Contains more Other +131.8%
Contains more Carbs +2269.4%
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
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Protein +251.3%
Contains more Fats +357.3%
Contains more Water +27.2%
Contains more Other +131.8%
Contains more Carbs +2269.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
1
:
2
Filo
Filo
Contains more Monounsaturated Fat +146%
Contains less Saturated Fat -91.7%
Contains more Polyunsaturated fat +40.5%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +146%
Contains less Saturated Fat -91.7%
Contains more Polyunsaturated fat +40.5%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Filo Opinion
Net carbs 2.22g 50.7g Filo
Protein 24.94g 7.1g Gouda cheese
Fats 27.44g 6g Gouda cheese
Carbs 2.22g 52.6g Filo
Calories 356kcal 299kcal Gouda cheese
Sugar 2.22g 0.18g Filo
Fiber 0g 1.9g Filo
Calcium 700mg 11mg Gouda cheese
Iron 0.24mg 3.21mg Filo
Magnesium 29mg 15mg Gouda cheese
Phosphorus 546mg 75mg Gouda cheese
Potassium 121mg 74mg Gouda cheese
Sodium 819mg 483mg Filo
Zinc 3.9mg 0.49mg Gouda cheese
Copper 0.036mg 0.101mg Filo
Manganese 0.011mg 0.476mg Filo
Selenium 14.5µg 23.3µg Filo
Vitamin A 563IU 0IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg 0.08mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.541mg Filo
Vitamin B2 0.334mg 0.341mg Filo
Vitamin B3 0.063mg 4.073mg Filo
Vitamin B5 0.34mg 0.302mg Gouda cheese
Vitamin B6 0.08mg 0.03mg Gouda cheese
Folate 21µg 88µg Filo
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 2.5µg Filo
Tryptophan 0.352mg 0.088mg Gouda cheese
Threonine 0.93mg 0.194mg Gouda cheese
Isoleucine 1.306mg 0.246mg Gouda cheese
Leucine 2.564mg 0.49mg Gouda cheese
Lysine 2.654mg 0.158mg Gouda cheese
Methionine 0.719mg 0.126mg Gouda cheese
Phenylalanine 1.431mg 0.359mg Gouda cheese
Valine 1.806mg 0.286mg Gouda cheese
Histidine 1.032mg 0.159mg Gouda cheese
Cholesterol 114mg 0mg Filo
Saturated Fat 17.614g 1.47g Filo
Monounsaturated Fat 7.747g 3.149g Gouda cheese
Polyunsaturated fat 0.657g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Filo
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
32%
Filo
Minerals Daily Need Coverage Score
79%
Gouda cheese
47%
Filo

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 336mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 16.144g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $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.
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.