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  6. Gouda cheese vs. Ricotta

Gouda cheese vs. Ricotta — In-Depth Nutrition Comparison

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How are Gouda cheese and Ricotta different?

  • Gouda cheese is higher than Ricotta in Phosphorus, Vitamin B12, Calcium, Zinc, Vitamin B2, and Monounsaturated Fat.
  • Gouda cheese covers your daily need of Phosphorus 55% more than Ricotta.
  • Gouda cheese contains 10 times more Sodium than Ricotta. Gouda cheese contains 819mg of Sodium, while Ricotta contains 84mg.

Cheese, gouda and Cheese, ricotta, whole milk types were used in this article.

Infographic

Gouda cheese vs Ricotta 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
7
:
2
Ricotta
Ricotta
Contains more Calcium +238.2%
Contains more Magnesium +163.6%
Contains more Phosphorus +245.6%
Contains more Potassium +15.2%
Contains more Zinc +236.2%
Contains more Copper +71.4%
Contains more Manganese +83.3%
Contains more Iron +58.3%
Contains less Sodium -89.7%
Equal in Selenium - 14.5
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Calcium +238.2%
Contains more Magnesium +163.6%
Contains more Phosphorus +245.6%
Contains more Potassium +15.2%
Contains more Zinc +236.2%
Contains more Copper +71.4%
Contains more Manganese +83.3%
Contains more Iron +58.3%
Contains less Sodium -89.7%
Equal in Selenium - 14.5

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
10
:
1
Ricotta
Ricotta
Contains more Vitamin A +26.5%
Contains more Vitamin E +118.2%
Contains more Vitamin D +150%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +71.3%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B6 +86%
Contains more Folate +75%
Contains more Vitamin B12 +352.9%
Contains more Vitamin K +109.1%
Contains more Vitamin B3 +65.1%
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%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin A +26.5%
Contains more Vitamin E +118.2%
Contains more Vitamin D +150%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +71.3%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B6 +86%
Contains more Folate +75%
Contains more Vitamin B12 +352.9%
Contains more Vitamin K +109.1%
Contains more Vitamin B3 +65.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Ricotta
Ricotta
Contains more Protein +121.5%
Contains more Fats +111.4%
Contains more Other +286.3%
Contains more Carbs +36.9%
Contains more Water +72.9%
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
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more Protein +121.5%
Contains more Fats +111.4%
Contains more Other +286.3%
Contains more Carbs +36.9%
Contains more Water +72.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Ricotta
Ricotta
Contains more Monounsaturated Fat +113.6%
Contains more Polyunsaturated fat +70.6%
Contains less Saturated Fat -52.9%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains more Monounsaturated Fat +113.6%
Contains more Polyunsaturated fat +70.6%
Contains less Saturated Fat -52.9%

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 Ricotta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Ricotta Opinion
Net carbs 2.22g 3.04g Ricotta
Protein 24.94g 11.26g Gouda cheese
Fats 27.44g 12.98g Gouda cheese
Carbs 2.22g 3.04g Ricotta
Calories 356kcal 174kcal Gouda cheese
Sugar 2.22g 0.27g Ricotta
Calcium 700mg 207mg Gouda cheese
Iron 0.24mg 0.38mg Ricotta
Magnesium 29mg 11mg Gouda cheese
Phosphorus 546mg 158mg Gouda cheese
Potassium 121mg 105mg Gouda cheese
Sodium 819mg 84mg Ricotta
Zinc 3.9mg 1.16mg Gouda cheese
Copper 0.036mg 0.021mg Gouda cheese
Manganese 0.011mg 0.006mg Gouda cheese
Selenium 14.5µg 14.5µg
Vitamin A 563IU 445IU Gouda cheese
Vitamin A RAE 165µg 120µg Gouda cheese
Vitamin E 0.24mg 0.11mg Gouda cheese
Vitamin D 20IU 10IU Gouda cheese
Vitamin D 0.5µg 0.2µg Gouda cheese
Vitamin B1 0.03mg 0.013mg Gouda cheese
Vitamin B2 0.334mg 0.195mg Gouda cheese
Vitamin B3 0.063mg 0.104mg Ricotta
Vitamin B5 0.34mg 0.213mg Gouda cheese
Vitamin B6 0.08mg 0.043mg Gouda cheese
Folate 21µg 12µg Gouda cheese
Vitamin B12 1.54µg 0.34µg Gouda cheese
Vitamin K 2.3µg 1.1µg Gouda cheese
Tryptophan 0.352mg 0.125mg Gouda cheese
Threonine 0.93mg 0.517mg Gouda cheese
Isoleucine 1.306mg 0.589mg Gouda cheese
Leucine 2.564mg 1.221mg Gouda cheese
Lysine 2.654mg 1.338mg Gouda cheese
Methionine 0.719mg 0.281mg Gouda cheese
Phenylalanine 1.431mg 0.556mg Gouda cheese
Valine 1.806mg 0.692mg Gouda cheese
Histidine 1.032mg 0.459mg Gouda cheese
Cholesterol 114mg 51mg Ricotta
Saturated Fat 17.614g 8.295g Ricotta
Monounsaturated Fat 7.747g 3.627g Gouda cheese
Polyunsaturated fat 0.657g 0.385g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Ricotta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Ricotta
Minerals Daily Need Coverage Score
79%
Gouda cheese
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 735mg)
Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 9.319g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.