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  6. Gouda cheese vs. Porridge

Gouda cheese vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and porridge

  • Gouda cheese has more phosphorus, vitamin B12, calcium, zinc, vitamin B2, and selenium; however, porridge is higher in iron.
  • Gouda cheese covers your daily saturated fat needs 88% more than porridge.
  • Porridge has less cholesterol.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cheese, gouda and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Gouda cheese vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +704.6%
Contains more PotassiumPotassium +656.3%
Contains more ZincZinc +2900%
Contains more PhosphorusPhosphorus +3540%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +417.9%
Contains more IronIron +1458.3%
Contains more CopperCopper +11.1%
Contains less SodiumSodium -99.3%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1236%
Contains more Vitamin B5Vitamin B5 +378.9%
Contains more Vitamin B6Vitamin B6 +515.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B3Vitamin B3 +725.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Porridge DV% diff.
Saturated fat 17.614g 0.033g 80%
Phosphorus 546mg 15mg 76%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 87mg 61%
Protein 24.94g 1.44g 47%
Iron 0.24mg 3.74mg 44%
Fats 27.44g 0.21g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 6mg 35%
Zinc 3.9mg 0.13mg 34%
Vitamin B2 0.334mg 0.025mg 24%
Selenium 14.5µg 2.8µg 21%
Monounsaturated fat 7.747g 0.028g 19%
Vitamin A 165µg 0µg 18%
Calories 356kcal 50kcal 15%
Magnesium 29mg 5mg 6%
Vitamin B6 0.08mg 0.013mg 5%
Vitamin B5 0.34mg 0.071mg 5%
Polyunsaturated fat 0.657g 0.114g 4%
Vitamin B3 0.063mg 0.52mg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Carbs 2.22g 10.52g 3%
Potassium 121mg 16mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.03mg 0.055mg 2%
Vitamin K 2.3µg 0.1µg 2%
Fiber 0g 0.5g 2%
Folate 21µg 12µg 2%
Vitamin E 0.24mg 0.02mg 1%
Net carbs 2.22g 10.02g N/A
Sugar 2.22g 0.03g N/A
Copper 0.036mg 0.04mg 0%
Manganese 0.011mg 0mg 0%
Tryptophan 0.352mg 0.02mg 0%
Threonine 0.93mg 0.045mg 0%
Isoleucine 1.306mg 0.063mg 0%
Leucine 2.564mg 0.11mg 0%
Lysine 2.654mg 0.037mg 0%
Methionine 0.719mg 0.027mg 0%
Phenylalanine 1.431mg 0.078mg 0%
Valine 1.806mg 0.07mg 0%
Histidine 1.032mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1631.9%
Contains more FatsFats +12966.7%
Contains more OtherOther +1690.9%
Contains more CarbsCarbs +373.9%
Contains more WaterWater +111.3%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +27567.9%
Contains more Poly. FatPolyunsaturated fat +476.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.