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  6. Gouda cheese vs. Rib eye steak

Gouda cheese vs. Rib eye steak — In-Depth Nutrition Comparison

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How are Gouda cheese and Rib eye steak different?

  • Gouda cheese is higher in Calcium, and Phosphorus, however, Rib eye steak is richer in Vitamin B6, Vitamin B3, Selenium, Iron, Vitamin B12, and Zinc.
  • Daily need coverage for Calcium from Gouda cheese is 69% higher.
  • Gouda cheese contains 15 times more Sodium than Rib eye steak. While Gouda cheese contains 819mg of Sodium, Rib eye steak contains only 54mg.

Cheese, gouda and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Gouda cheese vs Rib eye steak 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.
Gouda cheese
Gouda cheese
3
:
7
Rib eye steak
Rib eye steak
Contains more Calcium +6263.6%
Contains more Magnesium +31.8%
Contains more Phosphorus +259.2%
Contains more Iron +833.3%
Contains more Potassium +114.9%
Contains less Sodium -93.4%
Contains more Zinc +51.5%
Contains more Copper +122.2%
Contains more Manganese +627.3%
Contains more Selenium +104.8%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +6263.6%
Contains more Magnesium +31.8%
Contains more Phosphorus +259.2%
Contains more Iron +833.3%
Contains more Potassium +114.9%
Contains less Sodium -93.4%
Contains more Zinc +51.5%
Contains more Copper +122.2%
Contains more Manganese +627.3%
Contains more Selenium +104.8%

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.
Gouda cheese
Gouda cheese
6
:
5
Rib eye steak
Rib eye steak
Contains more Vitamin A +2152%
Contains more Vitamin E +140%
Contains more Vitamin D +150%
Contains more Vitamin B2 +16.4%
Contains more Folate +250%
Contains more Vitamin K +43.8%
Contains more Vitamin B1 +136.7%
Contains more Vitamin B3 +7690.5%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +496.3%
Contains more Vitamin B12 +36.4%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin A +2152%
Contains more Vitamin E +140%
Contains more Vitamin D +150%
Contains more Vitamin B2 +16.4%
Contains more Folate +250%
Contains more Vitamin K +43.8%
Contains more Vitamin B1 +136.7%
Contains more Vitamin B3 +7690.5%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +496.3%
Contains more Vitamin B12 +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Rib eye steak
Rib eye steak
Contains more Fats +25.8%
Contains more Carbs +∞%
Contains more Other +39300%
Contains more Water +31.4%
Equal in Protein - 23.69
Gouda cheese
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
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Fats +25.8%
Contains more Carbs +∞%
Contains more Other +39300%
Contains more Water +31.4%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
0
:
3
Rib eye steak
Rib eye steak
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +35.8%
Contains more Polyunsaturated fat +56.3%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +35.8%
Contains more Polyunsaturated fat +56.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Rib eye steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Rib eye steak Opinion
Net carbs 2.22g 0g Gouda cheese
Protein 24.94g 23.69g Gouda cheese
Fats 27.44g 21.81g Gouda cheese
Carbs 2.22g 0g Gouda cheese
Calories 356kcal 291kcal Gouda cheese
Sugar 2.22g 0g Rib eye steak
Calcium 700mg 11mg Gouda cheese
Iron 0.24mg 2.24mg Rib eye steak
Magnesium 29mg 22mg Gouda cheese
Phosphorus 546mg 152mg Gouda cheese
Potassium 121mg 260mg Rib eye steak
Sodium 819mg 54mg Rib eye steak
Zinc 3.9mg 5.91mg Rib eye steak
Copper 0.036mg 0.08mg Rib eye steak
Manganese 0.011mg 0.08mg Rib eye steak
Selenium 14.5µg 29.7µg Rib eye steak
Vitamin A 563IU 25IU Gouda cheese
Vitamin A RAE 165µg 8µg Gouda cheese
Vitamin E 0.24mg 0.1mg Gouda cheese
Vitamin D 20IU 7IU Gouda cheese
Vitamin D 0.5µg 0.2µg Gouda cheese
Vitamin B1 0.03mg 0.071mg Rib eye steak
Vitamin B2 0.334mg 0.287mg Gouda cheese
Vitamin B3 0.063mg 4.908mg Rib eye steak
Vitamin B5 0.34mg 0.536mg Rib eye steak
Vitamin B6 0.08mg 0.477mg Rib eye steak
Folate 21µg 6µg Gouda cheese
Vitamin B12 1.54µg 2.1µg Rib eye steak
Vitamin K 2.3µg 1.6µg Gouda cheese
Tryptophan 0.352mg 0.265mg Gouda cheese
Threonine 0.93mg 1.116mg Rib eye steak
Isoleucine 1.306mg 1.103mg Gouda cheese
Leucine 2.564mg 2.041mg Gouda cheese
Lysine 2.654mg 2.269mg Gouda cheese
Methionine 0.719mg 0.641mg Gouda cheese
Phenylalanine 1.431mg 0.95mg Gouda cheese
Valine 1.806mg 1.184mg Gouda cheese
Histidine 1.032mg 0.888mg Gouda cheese
Cholesterol 114mg 80mg Rib eye steak
Trans Fat 1.478g Gouda cheese
Saturated Fat 17.614g 9.684g Rib eye steak
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Monounsaturated Fat 7.747g 10.519g Rib eye steak
Polyunsaturated fat 0.657g 1.027g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Rib eye steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Gouda cheese
50%
Rib eye steak
Minerals Daily Need Coverage Score
79%
Gouda cheese
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 765mg)
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Rib eye steak
Rib eye steak is lower in Saturated Fat (difference - 7.93g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.