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  6. Gouda cheese vs. Fontina

Gouda cheese vs. Fontina — In-Depth Nutrition Comparison

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Important differences between Gouda cheese and Fontina

  • Gouda cheese has more Phosphorus, Calcium, and Vitamin B2, however, Fontina is richer in Vitamin A, and Vitamin B12.
  • Gouda cheese's daily need coverage for Phosphorus is 29% more.
  • Gouda cheese contains 4 times more Folate than Fontina. Gouda cheese contains 21µg of Folate, while Fontina contains 6µg.
  • Gouda cheese contains less Saturated Fat.

The food varieties used in the comparison are Cheese, gouda and Cheese, fontina.

Infographic

Gouda cheese vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +89.1%
Contains more CopperCopper +44%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +57.8%
Contains more ManganeseManganese +27.3%
~equal in Iron ~0.23mg
~equal in Sodium ~800mg
~equal in Selenium ~14.5µg

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% 55% 5.4% 18% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +63.7%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +62.2%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B3Vitamin B3 +138.1%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin KVitamin K +13%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.083mg
~equal in Vitamin B12 ~1.68µg
~equal in Choline ~15.4mg

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +43.2%
Contains more FatsFats +13.5%
~equal in Protein ~25.6g
~equal in Water ~37.92g
~equal in Other ~3.79g

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
65% 29% 6%
Saturated Fat: Sat. Fat 19.196 g
Monounsaturated Fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains more Mono. FatMonounsaturated Fat +12.1%
Contains more Poly. FatPolyunsaturated fat +151.8%
~equal in Saturated Fat ~19.196g

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Fontina Opinion
Calories 356kcal 389kcal Fontina
Protein 24.94g 25.6g Fontina
Fats 27.44g 31.14g Fontina
Net carbs 2.22g 1.55g Gouda cheese
Carbs 2.22g 1.55g Gouda cheese
Cholesterol 114mg 116mg Gouda cheese
Vitamin D 20IU 23IU Fontina
Magnesium 29mg 14mg Gouda cheese
Calcium 700mg 550mg Gouda cheese
Potassium 121mg 64mg Gouda cheese
Iron 0.24mg 0.23mg Gouda cheese
Sugar 2.22g 1.55g Fontina
Copper 0.036mg 0.025mg Gouda cheese
Zinc 3.9mg 3.5mg Gouda cheese
Phosphorus 546mg 346mg Gouda cheese
Sodium 819mg 800mg Fontina
Vitamin A 563IU 913IU Fontina
Vitamin A 165µg 261µg Fontina
Vitamin E 0.24mg 0.27mg Fontina
Vitamin D 0.5µg 0.6µg Fontina
Manganese 0.011mg 0.014mg Fontina
Selenium 14.5µg 14.5µg
Vitamin B1 0.03mg 0.021mg Gouda cheese
Vitamin B2 0.334mg 0.204mg Gouda cheese
Vitamin B3 0.063mg 0.15mg Fontina
Vitamin B5 0.34mg 0.429mg Fontina
Vitamin B6 0.08mg 0.083mg Fontina
Vitamin B12 1.54µg 1.68µg Fontina
Vitamin K 2.3µg 2.6µg Fontina
Folate 21µg 6µg Gouda cheese
Choline 15.4mg 15.4mg
Saturated Fat 17.614g 19.196g Gouda cheese
Monounsaturated Fat 7.747g 8.687g Fontina
Polyunsaturated fat 0.657g 1.654g Fontina
Tryptophan 0.352mg 0.361mg Fontina
Threonine 0.93mg 0.935mg Fontina
Isoleucine 1.306mg 1.384mg Fontina
Leucine 2.564mg 2.664mg Fontina
Lysine 2.654mg 2.328mg Gouda cheese
Methionine 0.719mg 0.706mg Gouda cheese
Phenylalanine 1.431mg 1.497mg Fontina
Valine 1.806mg 1.926mg Fontina
Histidine 1.032mg 0.959mg Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Fontina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Gouda cheese
31%
Fontina
Minerals Daily Need Coverage Score
79%
Gouda cheese
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Gouda cheese
Gouda cheese is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Gouda cheese
Gouda cheese is lower in Saturated Fat (difference - 1.582g)
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 - $1.5)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Fontina
Fontina contains less Sodium (difference - 19mg)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.