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  6. Gouda cheese vs. Oatmeal

Gouda cheese vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and oatmeal

  • Gouda cheese has more phosphorus, vitamin B12, calcium, and zinc; however, oatmeal is higher in iron, manganese, and vitamin B1.
  • Gouda cheese covers your daily saturated fat needs 87% more than oatmeal.
  • Oatmeal has less cholesterol.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cheese, gouda and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Gouda cheese vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +11.5%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +98.4%
Contains more ZincZinc +529%
Contains more PhosphorusPhosphorus +609.1%
Contains more SeleniumSelenium +190%
Contains more IronIron +2383.3%
Contains more CopperCopper +83.3%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +4972.7%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin AVitamin A +26.9%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +475%
Contains more CholineCholine +227.7%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B3Vitamin B3 +4701.6%
Contains more Vitamin B6Vitamin B6 +262.5%
Contains more FolateFolate +109.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.317mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Oatmeal DV% diff.
Saturated fat 17.614g 0.226g 79%
Iron 0.24mg 5.96mg 72%
Phosphorus 546mg 77mg 67%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 80mg 62%
Protein 24.94g 2.37g 45%
Fats 27.44g 1.36g 40%
Cholesterol 114mg 0mg 38%
Sodium 819mg 49mg 33%
Zinc 3.9mg 0.62mg 30%
Manganese 0.011mg 0.558mg 24%
Vitamin B3 0.063mg 3.025mg 19%
Vitamin B1 0.03mg 0.26mg 19%
Monounsaturated fat 7.747g 0.391g 18%
Selenium 14.5µg 5µg 17%
Vitamin B6 0.08mg 0.29mg 16%
Calories 356kcal 68kcal 14%
Vitamin B2 0.334mg 0.215mg 9%
Fiber 0g 1.7g 7%
Folate 21µg 44µg 6%
Starch 10.37g 4%
Vitamin A 165µg 130µg 4%
Vitamin D 0.5µg 0µg 3%
Copper 0.036mg 0.066mg 3%
Carbs 2.22g 11.67g 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 4.7mg 2%
Potassium 121mg 61mg 2%
Polyunsaturated fat 0.657g 0.426g 2%
Vitamin K 2.3µg 0.4µg 2%
Vitamin E 0.24mg 0.07mg 1%
Magnesium 29mg 26mg 1%
Net carbs 2.22g 9.97g N/A
Sugar 2.22g 0.46g N/A
Vitamin B5 0.34mg 0.317mg 0%
Trans fat 0.003g N/A
Tryptophan 0.352mg 0.04mg 0%
Threonine 0.93mg 0.083mg 0%
Isoleucine 1.306mg 0.105mg 0%
Leucine 2.564mg 0.2mg 0%
Lysine 2.654mg 0.135mg 0%
Methionine 0.719mg 0.04mg 0%
Phenylalanine 1.431mg 0.13mg 0%
Valine 1.806mg 0.151mg 0%
Histidine 1.032mg 0.057mg 0%

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +952.3%
Contains more FatsFats +1917.6%
Contains more OtherOther +591.2%
Contains more CarbsCarbs +425.7%
Contains more WaterWater +102.7%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +1881.3%
Contains more Poly. FatPolyunsaturated fat +54.2%
Contains less Sat. FatSaturated fat -98.7%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.