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Gouda cheese vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and olive

  • Gouda cheese has more phosphorus, vitamin B12, calcium, zinc, vitamin B2, and selenium; however, olive is higher in iron and copper.
  • Gouda cheese covers your daily saturated fat needs 81% more than olive.
  • Olive has less cholesterol.

Food varieties used in this article are Cheese, gouda and Olives, ripe, canned (small-extra large).

Infographic

Gouda cheese vs Olive 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +695.5%
Contains more PotassiumPotassium +1412.5%
Contains more ZincZinc +1672.7%
Contains more PhosphorusPhosphorus +18100%
Contains more SeleniumSelenium +1511.1%
Contains more IronIron +1275%
Contains more CopperCopper +597.2%
Contains less SodiumSodium -10.3%
Contains more ManganeseManganese +81.8%

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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +2166.7%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +587.5%

All nutrients comparison - raw data values

Nutrient Gouda cheese Olive DV% diff.
Phosphorus 546mg 3mg 78%
Saturated fat 17.614g 1.415g 74%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 88mg 61%
Protein 24.94g 0.84g 48%
Cholesterol 114mg 0mg 38%
Iron 0.24mg 3.3mg 38%
Zinc 3.9mg 0.22mg 33%
Fats 27.44g 10.68g 26%
Vitamin B2 0.334mg 0mg 26%
Selenium 14.5µg 0.9µg 25%
Copper 0.036mg 0.251mg 24%
Vitamin A 165µg 20µg 16%
Fiber 0g 3.2g 13%
Calories 356kcal 115kcal 12%
Vitamin E 0.24mg 1.65mg 9%
Vitamin B5 0.34mg 0.015mg 7%
Magnesium 29mg 4mg 6%
Vitamin B6 0.08mg 0.009mg 5%
Folate 21µg 0µg 5%
Sodium 819mg 735mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Potassium 121mg 8mg 3%
Polyunsaturated fat 0.657g 0.911g 2%
Vitamin B1 0.03mg 0.003mg 2%
Vitamin K 2.3µg 1.4µg 1%
Choline 15.4mg 10.3mg 1%
Carbs 2.22g 6.26g 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 2.22g 3.06g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0.02mg 0%
Vitamin B3 0.063mg 0.037mg 0%
Monounsaturated fat 7.747g 7.888g 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0.026mg 0%
Isoleucine 1.306mg 0.031mg 0%
Leucine 2.564mg 0.05mg 0%
Lysine 2.654mg 0.032mg 0%
Methionine 0.719mg 0.012mg 0%
Phenylalanine 1.431mg 0.029mg 0%
Valine 1.806mg 0.038mg 0%
Histidine 1.032mg 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2869%
Contains more FatsFats +156.9%
Contains more OtherOther +76.7%
Contains more CarbsCarbs +182%
Contains more WaterWater +92.9%

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
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +38.7%
~equal in Monounsaturated fat ~7.888g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.