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  6. Gouda cheese vs. Quail egg

Gouda cheese vs. Quail egg — In-Depth Nutrition Comparison

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Important differences between gouda cheese and quail egg

  • Gouda cheese has more calcium and phosphorus; however, quail egg is richer in choline, iron, vitamin B2, selenium, and vitamin B5.
  • Quail egg's daily need coverage for cholesterol is 243% more.
  • Gouda cheese contains 11 times more calcium than quail egg. Gouda cheese contains 700mg of calcium, while quail egg contains 64mg.
  • Quail egg contains less sodium.

The food varieties used in the comparison are Cheese, gouda and Egg, quail, whole, fresh, raw.

Infographic

Gouda cheese vs Quail egg 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 9.3% 19% 12% 137% 21% 40% 97% 18% 5% 175%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +993.8%
Contains more ZincZinc +165.3%
Contains more PhosphorusPhosphorus +141.6%
Contains more IronIron +1420.8%
Contains more CopperCopper +72.2%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +245.5%
Contains more SeleniumSelenium +120.7%
~equal in Potassium ~132mg

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% 52% 22% 21% 33% 182% 2.8% 106% 35% 198% 0.75% 50% 144%
Contains more Vitamin KVitamin K +666.7%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin DVitamin D +180%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +136.5%
Contains more Vitamin B3Vitamin B3 +138.1%
Contains more Vitamin B5Vitamin B5 +417.9%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more FolateFolate +214.3%
Contains more CholineCholine +1610.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~156µg
~equal in Vitamin B12 ~1.58µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Quail egg DV% diff.
Cholesterol 114mg 844mg 243%
Saturated fat 17.614g 3.557g 64%
Calcium 700mg 64mg 64%
Phosphorus 546mg 226mg 46%
Choline 15.4mg 263.4mg 45%
Iron 0.24mg 3.65mg 43%
Vitamin B2 0.334mg 0.79mg 35%
Selenium 14.5µg 32µg 32%
Sodium 819mg 141mg 29%
Vitamin B5 0.34mg 1.761mg 28%
Fats 27.44g 11.09g 25%
Protein 24.94g 13.05g 24%
Zinc 3.9mg 1.47mg 22%
Folate 21µg 66µg 11%
Calories 356kcal 158kcal 10%
Monounsaturated fat 7.747g 4.324g 9%
Vitamin B1 0.03mg 0.13mg 8%
Vitamin E 0.24mg 1.08mg 6%
Vitamin B6 0.08mg 0.15mg 5%
Vitamin D 0.5µg 1.4µg 5%
Polyunsaturated fat 0.657g 1.324g 4%
Magnesium 29mg 13mg 4%
Vitamin D 20IU 55IU 4%
Copper 0.036mg 0.062mg 3%
Vitamin B12 1.54µg 1.58µg 2%
Vitamin K 2.3µg 0.3µg 2%
Vitamin B3 0.063mg 0.15mg 1%
Carbs 2.22g 0.41g 1%
Manganese 0.011mg 0.038mg 1%
Vitamin A 165µg 156µg 1%
Net carbs 2.22g 0.41g N/A
Potassium 121mg 132mg 0%
Sugar 2.22g 0.4g N/A
Tryptophan 0.352mg 0.209mg 0%
Threonine 0.93mg 0.641mg 0%
Isoleucine 1.306mg 0.816mg 0%
Leucine 2.564mg 1.146mg 0%
Lysine 2.654mg 0.881mg 0%
Methionine 0.719mg 0.421mg 0%
Phenylalanine 1.431mg 0.737mg 0%
Valine 1.806mg 0.94mg 0%
Histidine 1.032mg 0.315mg 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
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Contains more ProteinProtein +91.1%
Contains more FatsFats +147.4%
Contains more CarbsCarbs +441.5%
Contains more OtherOther +258.2%
Contains more WaterWater +79.3%

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
39% 47% 14%
Saturated fat: Sat. Fat 3.557 g
Monounsaturated fat: Mono. Fat 4.324 g
Polyunsaturated fat: Poly. Fat 1.324 g
Contains more Mono. FatMonounsaturated fat +79.2%
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +101.5%

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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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.