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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.
  • Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of gouda cheese is 0.

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.
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%
Filo
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +6263.6%
Contains more PotassiumPotassium +63.5%
Contains more ZincZinc +695.9%
Contains more PhosphorusPhosphorus +628%
Contains more IronIron +1237.5%
Contains more CopperCopper +180.6%
Contains less SodiumSodium -41%
Contains more ManganeseManganese +4227.3%
Contains more SeleniumSelenium +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.
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%
Filo
Filo
3
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +12.6%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +123.2%
Contains more Vitamin B1Vitamin B1 +1703.3%
Contains more Vitamin B3Vitamin B3 +6365.1%
Contains more FolateFolate +319%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.341mg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Filo DV% diff.
Saturated fat 17.614g 1.47g 73%
Calcium 700mg 11mg 69%
Phosphorus 546mg 75mg 67%
Vitamin B12 1.54µg 0µg 64%
Vitamin B1 0.03mg 0.541mg 43%
Cholesterol 114mg 0mg 38%
Iron 0.24mg 3.21mg 37%
Protein 24.94g 7.1g 36%
Fats 27.44g 6g 33%
Zinc 3.9mg 0.49mg 31%
Vitamin B3 0.063mg 4.073mg 25%
Manganese 0.011mg 0.476mg 20%
Vitamin A 165µg 0µg 18%
Folate 21µg 88µg 17%
Carbs 2.22g 52.6g 17%
Selenium 14.5µg 23.3µg 16%
Sodium 819mg 483mg 15%
Monounsaturated fat 7.747g 3.149g 11%
Fiber 0g 1.9g 8%
Copper 0.036mg 0.101mg 7%
Vitamin B6 0.08mg 0.03mg 4%
Calories 356kcal 299kcal 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Magnesium 29mg 15mg 3%
Polyunsaturated fat 0.657g 0.923g 2%
Choline 15.4mg 6.9mg 2%
Vitamin E 0.24mg 0.08mg 1%
Vitamin B5 0.34mg 0.302mg 1%
Potassium 121mg 74mg 1%
Vitamin B2 0.334mg 0.341mg 1%
Net carbs 2.22g 50.7g N/A
Sugar 2.22g 0.18g N/A
Vitamin K 2.3µg 2.5µg 0%
Tryptophan 0.352mg 0.088mg 0%
Threonine 0.93mg 0.194mg 0%
Isoleucine 1.306mg 0.246mg 0%
Leucine 2.564mg 0.49mg 0%
Lysine 2.654mg 0.158mg 0%
Methionine 0.719mg 0.126mg 0%
Phenylalanine 1.431mg 0.359mg 0%
Valine 1.806mg 0.286mg 0%
Histidine 1.032mg 0.159mg 0%

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
Filo
Filo
1
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 ProteinProtein +251.3%
Contains more FatsFats +357.3%
Contains more WaterWater +27.2%
Contains more OtherOther +131.8%
Contains more CarbsCarbs +2269.4%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +146%
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +40.5%

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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.