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.

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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

Greek yogurt

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.

Gouda cheese

Greek yogurt

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

All nutrients comparison - raw data values

Nutrient			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