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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, and selenium.
  • Gouda cheese covers your daily saturated fat needs 76% more than Greek yogurt.
  • Greek yogurt contains 38 times less vitamin A than gouda cheese. Gouda cheese contains 563IU of vitamin A, while Greek yogurt contains 15IU.
  • Greek yogurt has less sodium.
  • The glycemic index of Greek yogurt is higher.

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.
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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +600%
Contains more IronIron +∞%
Contains more CopperCopper +111.8%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +304.4%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +16.5%
Contains less SodiumSodium -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.
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +20.1%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin B12Vitamin B12 +105.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +320%
Contains more Vitamin B3Vitamin B3 +230.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.331mg
~equal in Choline ~15.1mg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +177.1%
Contains more FatsFats +448.8%
Contains more OtherOther +447.2%
Contains more CarbsCarbs +79.3%
Contains more WaterWater +96.1%

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +262.7%
Contains more Poly. FatPolyunsaturated fat +40.1%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Saturated fat 17.614g 2.395g 69%
Calcium 700mg 100mg 60%
Phosphorus 546mg 135mg 59%
Fats 27.44g 5g 35%
Cholesterol 114mg 13mg 34%
Sodium 819mg 35mg 34%
Vitamin B12 1.54µg 0.75µg 33%
Protein 24.94g 9g 32%
Zinc 3.9mg 0.52mg 31%
Vitamin A 165µg 2µg 18%
Monounsaturated fat 7.747g 2.136g 14%
Calories 356kcal 97kcal 13%
Selenium 14.5µg 9.7µg 9%
Folate 21µg 5µg 4%
Vitamin B2 0.334mg 0.278mg 4%
Magnesium 29mg 11mg 4%
Vitamin D 0.5µg 0µg 3%
Iron 0.24mg 0mg 3%
Vitamin D 20IU 0IU 3%
Copper 0.036mg 0.017mg 2%
Vitamin E 0.24mg 0.01mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin B6 0.08mg 0.063mg 1%
Polyunsaturated fat 0.657g 0.469g 1%
Carbs 2.22g 3.98g 1%
Vitamin B3 0.063mg 0.208mg 1%
Potassium 121mg 141mg 1%
Vitamin B1 0.03mg 0.023mg 1%
Net carbs 2.22g 3.98g N/A
Sugar 2.22g 4g N/A
Manganese 0.011mg 0.009mg 0%
Vitamin B5 0.34mg 0.331mg 0%
Choline 15.4mg 15.1mg 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 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Greek yogurt
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
32%
Gouda cheese
17%
Greek yogurt
Minerals Daily Need Coverage Score
79%
Gouda cheese
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 784mg)
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.