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

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Important differences between gouda cheese and fish oil

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, vitamin B2, and vitamin A than fish oil.
  • Fish oil's daily need coverage for cholesterol is 217% more.
  • Fish oil contains less sodium.

The food varieties used in the comparison are Cheese, gouda and Fish oil, herring.

Infographic

Gouda cheese vs Fish 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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -17.3%
Contains more Mono. FatMonounsaturated fat +630.1%
Contains more Poly. FatPolyunsaturated fat +2275%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Fish oil DV% diff.
Cholesterol 114mg 766mg 217%
Monounsaturated fat 7.747g 56.564g 122%
Fats 27.44g 100g 112%
Polyunsaturated fat 0.657g 15.604g 100%
Phosphorus 546mg 0mg 78%
Calcium 700mg 0mg 70%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 0g 50%
Sodium 819mg 0mg 36%
Zinc 3.9mg 0mg 35%
Calories 356kcal 902kcal 27%
Selenium 14.5µg 0µg 26%
Vitamin B2 0.334mg 0mg 26%
Vitamin A 165µg 0µg 18%
Saturated fat 17.614g 21.29g 17%
Magnesium 29mg 0mg 7%
Vitamin B5 0.34mg 0mg 7%
Vitamin B6 0.08mg 0mg 6%
Folate 21µg 0µg 5%
Copper 0.036mg 0mg 4%
Potassium 121mg 0mg 4%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin B1 0.03mg 0mg 3%
Vitamin D 0.5µg 3%
Iron 0.24mg 0mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g N/A
Manganese 0.011mg 0mg 0%
Vitamin B3 0.063mg 0mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%
Omega-3 - EPA 0g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - DPA 0g 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Fish oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
0%
Fish oil
Minerals Daily Need Coverage Score
79%
Gouda cheese
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Gouda cheese
Gouda cheese is lower in Cholesterol (difference - 652mg)
Which food is lower in Saturated fat?
Gouda cheese
Gouda cheese is lower in Saturated fat (difference - 3.676g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $3)
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 Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 819mg)
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.