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  6. Gouda cheese vs. Palm oil

Gouda cheese vs. Palm oil — In-Depth Nutrition Comparison

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What are the differences between gouda cheese and palm oil?

  • Gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, yet palm oil is higher in vitamin E.
  • Palm oil's daily need coverage for saturated fat is 158% more.
  • The amount of cholesterol in palm oil is lower.

We used Cheese, gouda and Oil, palm types in this article.

Infographic

Gouda cheese vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
Contains more Vitamin EVitamin E +6541.7%
Contains more Vitamin KVitamin K +247.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Palm oil DV% diff.
Saturated fat 17.614g 49.3g 144%
Fats 27.44g 100g 112%
Vitamin E 0.24mg 15.94mg 105%
Phosphorus 546mg 0mg 78%
Monounsaturated fat 7.747g 37g 73%
Calcium 700mg 0mg 70%
Vitamin B12 1.54µg 0µg 64%
Polyunsaturated fat 0.657g 9.3g 58%
Protein 24.94g 0g 50%
Cholesterol 114mg 0mg 38%
Sodium 819mg 0mg 36%
Zinc 3.9mg 0mg 35%
Calories 356kcal 884kcal 26%
Selenium 14.5µg 0µg 26%
Vitamin B2 0.334mg 0mg 26%
Vitamin A 165µg 0µg 18%
Vitamin B5 0.34mg 0mg 7%
Magnesium 29mg 0mg 7%
Vitamin B6 0.08mg 0mg 6%
Vitamin K 2.3µg 8µg 5%
Folate 21µg 0µg 5%
Potassium 121mg 0mg 4%
Copper 0.036mg 0mg 4%
Choline 15.4mg 0.3mg 3%
Vitamin B1 0.03mg 0mg 3%
Vitamin D 0.5µg 3%
Iron 0.24mg 0.01mg 3%
Vitamin D 20IU 3%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0%
Vitamin B3 0.063mg 0mg 0%
Tryptophan 0.352mg 0mg 0%
Threonine 0.93mg 0mg 0%
Isoleucine 1.306mg 0mg 0%
Leucine 2.564mg 0mg 0%
Lysine 2.654mg 0mg 0%
Methionine 0.719mg 0mg 0%
Phenylalanine 1.431mg 0mg 0%
Valine 1.806mg 0mg 0%
Histidine 1.032mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +264.4%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +377.6%
Contains more Poly. FatPolyunsaturated fat +1315.5%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.