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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 for phosphorus, 55% more than ricotta.
  • Gouda cheese contains 10 times more sodium than ricotta. Gouda cheese contains 819mg of sodium, while ricotta contains 84mg.
  • Ricotta has a higher glycemic index (27) than gouda cheese (0).

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.
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +238.2%
Contains more PotassiumPotassium +15.2%
Contains more CopperCopper +71.4%
Contains more ZincZinc +236.2%
Contains more PhosphorusPhosphorus +245.6%
Contains more ManganeseManganese +83.3%
Contains more IronIron +58.3%
Contains less SodiumSodium -89.7%
~equal in Selenium ~14.5µg

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 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16%
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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
Contains more Vitamin AVitamin A +37.5%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +71.3%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin B12Vitamin B12 +352.9%
Contains more Vitamin KVitamin K +109.1%
Contains more FolateFolate +75%
Contains more Vitamin B3Vitamin B3 +65.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Ricotta DV% diff.
Phosphorus 546mg 158mg 55%
Vitamin B12 1.54µg 0.34µg 50%
Calcium 700mg 207mg 49%
Saturated fat 17.614g 8.295g 42%
Sodium 819mg 84mg 32%
Protein 24.94g 11.26g 27%
Zinc 3.9mg 1.16mg 25%
Fats 27.44g 12.98g 22%
Cholesterol 114mg 51mg 21%
Vitamin B2 0.334mg 0.195mg 11%
Monounsaturated fat 7.747g 3.627g 10%
Calories 356kcal 174kcal 9%
Vitamin A 165µg 120µg 5%
Magnesium 29mg 11mg 4%
Vitamin B5 0.34mg 0.213mg 3%
Vitamin B6 0.08mg 0.043mg 3%
Iron 0.24mg 0.38mg 2%
Copper 0.036mg 0.021mg 2%
Vitamin D 0.5µg 0.2µg 2%
Folate 21µg 12µg 2%
Polyunsaturated fat 0.657g 0.385g 2%
Vitamin D 20 IU 10 IU 1%
Vitamin E 0.24mg 0.11mg 1%
Vitamin B1 0.03mg 0.013mg 1%
Vitamin K 2.3µg 1.1µg 1%
Net carbs 2.22g 3.04g N/A
Carbs 2.22g 3.04g 0%
Potassium 121mg 105mg 0%
Sugar 2.22g 0.27g N/A
Manganese 0.011mg 0.006mg 0%
Selenium 14.5µg 14.5µg 0%
Vitamin B3 0.063mg 0.104mg 0%
Choline 15.4mg 17.5mg 0%
Tryptophan 0.352mg 0.125mg 0%
Threonine 0.93mg 0.517mg 0%
Isoleucine 1.306mg 0.589mg 0%
Leucine 2.564mg 1.221mg 0%
Lysine 2.654mg 1.338mg 0%
Methionine 0.719mg 0.281mg 0%
Phenylalanine 1.431mg 0.556mg 0%
Valine 1.806mg 0.692mg 0%
Histidine 1.032mg 0.459mg 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% 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 ProteinProtein +121.5%
Contains more FatsFats +111.4%
Contains more OtherOther +286.3%
Contains more CarbsCarbs +36.9%
Contains more WaterWater +72.9%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +113.6%
Contains more Poly. FatPolyunsaturated fat +70.6%
Contains less Sat. FatSaturated fat -52.9%

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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. 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.