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  6. Gouda cheese vs. Greek yogurt

Gouda cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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A recap on differences between Gouda cheese and Greek yogurt

  • Greek yogurt has less Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, and Selenium.
  • Gouda cheese covers your daily Saturated Fat needs 76% more than Greek yogurt.
  • Greek yogurt contains 83 times less Vitamin A RAE than Gouda cheese. Gouda cheese contains 165µg of Vitamin A RAE, while Greek yogurt contains 2µg.
  • Greek yogurt has less Sodium.

Food varieties used in this article are Cheese, gouda and Yogurt, Greek, plain, whole milk.

Infographic

Gouda cheese vs Greek yogurt 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
8
:
2
Greek yogurt
Greek yogurt
Contains more Calcium +600%
Contains more Iron +∞%
Contains more Magnesium +163.6%
Contains more Phosphorus +304.4%
Contains more Zinc +650%
Contains more Copper +111.8%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Contains more Potassium +16.5%
Contains less Sodium -95.7%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +600%
Contains more Iron +∞%
Contains more Magnesium +163.6%
Contains more Phosphorus +304.4%
Contains more Zinc +650%
Contains more Copper +111.8%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Contains more Potassium +16.5%
Contains less Sodium -95.7%

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
10
:
1
Greek yogurt
Greek yogurt
Contains more Vitamin A +3653.3%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B6 +27%
Contains more Folate +320%
Contains more Vitamin B12 +105.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +230.2%
Equal in Vitamin B5 - 0.331
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%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +3653.3%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B6 +27%
Contains more Folate +320%
Contains more Vitamin B12 +105.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +230.2%
Equal in Vitamin B5 - 0.331

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Greek yogurt
Greek yogurt
Contains more Protein +177.1%
Contains more Fats +448.8%
Contains more Other +447.2%
Contains more Carbs +79.3%
Contains more Water +96.1%
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
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Protein +177.1%
Contains more Fats +448.8%
Contains more Other +447.2%
Contains more Carbs +79.3%
Contains more Water +96.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +262.7%
Contains more Polyunsaturated fat +40.1%
Contains less Saturated Fat -86.4%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains more Monounsaturated Fat +262.7%
Contains more Polyunsaturated fat +40.1%
Contains less Saturated Fat -86.4%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Greek yogurt Opinion
Net carbs 2.22g 3.98g Greek yogurt
Protein 24.94g 9g Gouda cheese
Fats 27.44g 5g Gouda cheese
Carbs 2.22g 3.98g Greek yogurt
Calories 356kcal 97kcal Gouda cheese
Sugar 2.22g 4g Gouda cheese
Calcium 700mg 100mg Gouda cheese
Iron 0.24mg 0mg Gouda cheese
Magnesium 29mg 11mg Gouda cheese
Phosphorus 546mg 135mg Gouda cheese
Potassium 121mg 141mg Greek yogurt
Sodium 819mg 35mg Greek yogurt
Zinc 3.9mg 0.52mg Gouda cheese
Copper 0.036mg 0.017mg Gouda cheese
Manganese 0.011mg 0.009mg Gouda cheese
Selenium 14.5µg 9.7µg Gouda cheese
Vitamin A 563IU 15IU Gouda cheese
Vitamin A RAE 165µg 2µg Gouda cheese
Vitamin E 0.24mg 0.01mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.023mg Gouda cheese
Vitamin B2 0.334mg 0.278mg Gouda cheese
Vitamin B3 0.063mg 0.208mg Greek yogurt
Vitamin B5 0.34mg 0.331mg Gouda cheese
Vitamin B6 0.08mg 0.063mg Gouda cheese
Folate 21µg 5µg Gouda cheese
Vitamin B12 1.54µg 0.75µg Gouda cheese
Vitamin K 2.3µg 0µg Gouda cheese
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese
Cholesterol 114mg 13mg Greek yogurt
Saturated Fat 17.614g 2.395g Greek yogurt
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 7.747g 2.136g Gouda cheese
Polyunsaturated fat 0.657g 0.469g Gouda cheese
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Greek yogurt
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
17%
Greek yogurt
Minerals Daily Need Coverage Score
79%
Gouda cheese
19%
Greek yogurt

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 784mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 15.219g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 12)
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

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.