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  6. Gouda cheese vs. Omelette

Gouda cheese vs. Omelette — In-Depth Nutrition Comparison

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Important differences between gouda cheese and omelette

  • Gouda cheese has more calcium, phosphorus, vitamin B12, and zinc; however, omelette is richer in choline, selenium, and vitamin B5.
  • Gouda cheese's daily need coverage for saturated fat is 71% more.
  • Gouda cheese contains 15 times more calcium than omelette. Gouda cheese contains 700mg of calcium, while omelette contains 48mg.
  • Omelette contains less saturated fat.

The food varieties used in the comparison are Cheese, gouda and Egg, whole, cooked, omelet.

Infographic

Gouda cheese vs Omelette 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% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +1358.3%
Contains more ZincZinc +257.8%
Contains more PhosphorusPhosphorus +226.9%
Contains more IronIron +516.7%
Contains more CopperCopper +75%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +77.9%
~equal in Potassium ~117mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B12Vitamin B12 +102.6%
Contains more Vitamin EVitamin E +437.5%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B5Vitamin B5 +279.1%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more Vitamin KVitamin K +95.7%
Contains more FolateFolate +85.7%
Contains more CholineCholine +1507.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~172µg
~equal in Vitamin B3 ~0.064mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Omelette DV% diff.
Cholesterol 114mg 313mg 66%
Saturated fat 17.614g 3.319g 65%
Calcium 700mg 48mg 65%
Phosphorus 546mg 167mg 54%
Choline 15.4mg 247.6mg 42%
Vitamin B12 1.54µg 0.76µg 33%
Protein 24.94g 10.57g 29%
Sodium 819mg 155mg 29%
Zinc 3.9mg 1.09mg 26%
Fats 27.44g 11.66g 24%
Selenium 14.5µg 25.8µg 21%
Vitamin B5 0.34mg 1.289mg 19%
Iron 0.24mg 1.48mg 16%
Polyunsaturated fat 0.657g 2.712g 14%
Calories 356kcal 154kcal 10%
Monounsaturated fat 7.747g 4.843g 7%
Vitamin E 0.24mg 1.29mg 7%
Vitamin D 20IU 69IU 6%
Vitamin D 0.5µg 1.7µg 6%
Folate 21µg 39µg 5%
Vitamin B6 0.08mg 0.143mg 5%
Vitamin B2 0.334mg 0.386mg 4%
Magnesium 29mg 11mg 4%
Copper 0.036mg 0.063mg 3%
Vitamin K 2.3µg 4.5µg 2%
Carbs 2.22g 0.64g 1%
Vitamin A 165µg 172µg 1%
Manganese 0.011mg 0.024mg 1%
Net carbs 2.22g 0.64g N/A
Potassium 121mg 117mg 0%
Sugar 2.22g 0.31g N/A
Vitamin B1 0.03mg 0.034mg 0%
Vitamin B3 0.063mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.352mg 0.14mg 0%
Threonine 0.93mg 0.467mg 0%
Isoleucine 1.306mg 0.565mg 0%
Leucine 2.564mg 0.913mg 0%
Lysine 2.654mg 0.767mg 0%
Methionine 0.719mg 0.319mg 0%
Phenylalanine 1.431mg 0.572mg 0%
Valine 1.806mg 0.722mg 0%
Histidine 1.032mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +136%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +246.9%
Contains more OtherOther +294%
Contains more WaterWater +83.6%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +60%
Contains less Sat. FatSaturated fat -81.2%
Contains more Poly. FatPolyunsaturated fat +312.8%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.