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  6. Gouda cheese vs. Lentil

Gouda cheese vs. Lentil — In-Depth Nutrition Comparison

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Important differences between Gouda cheese and Lentil

  • Gouda cheese has more Calcium, Vitamin B12, Phosphorus, and Zinc, however, Lentil is richer in Folate, Iron, and Fiber.
  • Gouda cheese's daily need coverage for Saturated Fat is 88% more.
  • Lentil contains less Cholesterol.

The food varieties used in the comparison are Cheese, gouda and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Gouda cheese vs Lentil 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
4
:
6
Lentil
Lentil
Contains more Calcium +3584.2%
Contains more Phosphorus +203.3%
Contains more Zinc +207.1%
Contains more Selenium +417.9%
Contains more Iron +1287.5%
Contains more Magnesium +24.1%
Contains more Potassium +205%
Contains less Sodium -99.8%
Contains more Copper +597.2%
Contains more Manganese +4390.9%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +3584.2%
Contains more Phosphorus +203.3%
Contains more Zinc +207.1%
Contains more Selenium +417.9%
Contains more Iron +1287.5%
Contains more Magnesium +24.1%
Contains more Potassium +205%
Contains less Sodium -99.8%
Contains more Copper +597.2%
Contains more Manganese +4390.9%

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
6
:
6
Lentil
Lentil
Contains more Vitamin A +6937.5%
Contains more Vitamin E +118.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +357.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +35.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +463.3%
Contains more Vitamin B3 +1582.5%
Contains more Vitamin B5 +87.6%
Contains more Vitamin B6 +122.5%
Contains more Folate +761.9%
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +6937.5%
Contains more Vitamin E +118.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +357.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +35.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +463.3%
Contains more Vitamin B3 +1582.5%
Contains more Vitamin B5 +87.6%
Contains more Vitamin B6 +122.5%
Contains more Folate +761.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Lentil
Lentil
Contains more Protein +176.5%
Contains more Fats +7121.1%
Contains more Other +374.7%
Contains more Carbs +806.8%
Contains more Water +68%
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
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +176.5%
Contains more Fats +7121.1%
Contains more Other +374.7%
Contains more Carbs +806.8%
Contains more Water +68%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +12004.7%
Contains more Polyunsaturated fat +275.4%
Contains less Saturated Fat -99.7%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +12004.7%
Contains more Polyunsaturated fat +275.4%
Contains less Saturated Fat -99.7%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Lentil Opinion
Net carbs 2.22g 12.23g Lentil
Protein 24.94g 9.02g Gouda cheese
Fats 27.44g 0.38g Gouda cheese
Carbs 2.22g 20.13g Lentil
Calories 356kcal 116kcal Gouda cheese
Sugar 2.22g 1.8g Lentil
Fiber 0g 7.9g Lentil
Calcium 700mg 19mg Gouda cheese
Iron 0.24mg 3.33mg Lentil
Magnesium 29mg 36mg Lentil
Phosphorus 546mg 180mg Gouda cheese
Potassium 121mg 369mg Lentil
Sodium 819mg 2mg Lentil
Zinc 3.9mg 1.27mg Gouda cheese
Copper 0.036mg 0.251mg Lentil
Manganese 0.011mg 0.494mg Lentil
Selenium 14.5µg 2.8µg Gouda cheese
Vitamin A 563IU 8IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg 0.11mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.03mg 0.169mg Lentil
Vitamin B2 0.334mg 0.073mg Gouda cheese
Vitamin B3 0.063mg 1.06mg Lentil
Vitamin B5 0.34mg 0.638mg Lentil
Vitamin B6 0.08mg 0.178mg Lentil
Folate 21µg 181µg Lentil
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 1.7µg Gouda cheese
Tryptophan 0.352mg 0.081mg Gouda cheese
Threonine 0.93mg 0.323mg Gouda cheese
Isoleucine 1.306mg 0.39mg Gouda cheese
Leucine 2.564mg 0.654mg Gouda cheese
Lysine 2.654mg 0.63mg Gouda cheese
Methionine 0.719mg 0.077mg Gouda cheese
Phenylalanine 1.431mg 0.445mg Gouda cheese
Valine 1.806mg 0.448mg Gouda cheese
Histidine 1.032mg 0.254mg Gouda cheese
Cholesterol 114mg 0mg Lentil
Saturated Fat 17.614g 0.053g Lentil
Monounsaturated Fat 7.747g 0.064g Gouda cheese
Polyunsaturated fat 0.657g 0.175g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Lentil
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
26%
Lentil
Minerals Daily Need Coverage Score
79%
Gouda cheese
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 817mg)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 17.561g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.