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Gouda cheese vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between Gouda cheese and Swiss cheese

  • Swiss cheese has more Vitamin B12, Selenium, Calcium, Vitamin A RAE, and Polyunsaturated fat than Gouda cheese.
  • Swiss cheese's daily need coverage for Vitamin B12 is 63% more.
  • Gouda cheese contains 4 times more Sodium than Swiss cheese. Gouda cheese contains 819mg of Sodium, while Swiss cheese contains 187mg.

The food varieties used in the comparison are Cheese, gouda and Cheese, swiss.

Infographic

Gouda cheese vs Swiss cheese 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.
Contains more Iron +84.6%
Contains more Potassium +68.1%
Contains more Calcium +27.1%
Contains more Magnesium +13.8%
Contains less Sodium -77.2%
Contains more Zinc +12.1%
Contains more Copper +30.6%
Contains more Manganese +136.4%
Contains more Selenium +106.9%
Equal in Phosphorus - 574
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +84.6%
Contains more Potassium +68.1%
Contains more Calcium +27.1%
Contains more Magnesium +13.8%
Contains less Sodium -77.2%
Contains more Zinc +12.1%
Contains more Copper +30.6%
Contains more Manganese +136.4%
Contains more Selenium +106.9%
Equal in Phosphorus - 574

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.
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +12.7%
Contains more Folate +110%
Contains more Vitamin K +64.3%
Contains more Vitamin A +86%
Contains more Vitamin E +150%
Contains more Vitamin B12 +98.7%
Equal in Vitamin B2 - 0.302
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 0.353
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B6 +12.7%
Contains more Folate +110%
Contains more Vitamin K +64.3%
Contains more Vitamin A +86%
Contains more Vitamin E +150%
Contains more Vitamin B12 +98.7%
Equal in Vitamin B2 - 0.302
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 0.353

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +54.2%
Contains more Water +10.2%
Contains more Other +32.2%
Contains more Fats +12.9%
Equal in Protein - 26.96
Equal in Water - 37.63
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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more Carbs +54.2%
Contains more Water +10.2%
Contains more Other +32.2%
Contains more Fats +12.9%
Equal in Protein - 26.96
Equal in Water - 37.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +104.1%
Equal in Saturated Fat - 18.227
Equal in Monounsaturated Fat - 8.046
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains more Polyunsaturated fat +104.1%
Equal in Saturated Fat - 18.227
Equal in Monounsaturated Fat - 8.046

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Swiss cheese Opinion
Net carbs 2.22g 1.44g Gouda cheese
Protein 24.94g 26.96g Swiss cheese
Fats 27.44g 30.99g Swiss cheese
Carbs 2.22g 1.44g Gouda cheese
Calories 356kcal 393kcal Swiss cheese
Sugar 2.22g 0g Swiss cheese
Calcium 700mg 890mg Swiss cheese
Iron 0.24mg 0.13mg Gouda cheese
Magnesium 29mg 33mg Swiss cheese
Phosphorus 546mg 574mg Swiss cheese
Potassium 121mg 72mg Gouda cheese
Sodium 819mg 187mg Swiss cheese
Zinc 3.9mg 4.37mg Swiss cheese
Copper 0.036mg 0.047mg Swiss cheese
Manganese 0.011mg 0.026mg Swiss cheese
Selenium 14.5µg 30µg Swiss cheese
Vitamin A 563IU 1047IU Swiss cheese
Vitamin A RAE 165µg 288µg Swiss cheese
Vitamin E 0.24mg 0.6mg Swiss cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.011mg Gouda cheese
Vitamin B2 0.334mg 0.302mg Gouda cheese
Vitamin B3 0.063mg 0.064mg Swiss cheese
Vitamin B5 0.34mg 0.353mg Swiss cheese
Vitamin B6 0.08mg 0.071mg Gouda cheese
Folate 21µg 10µg Gouda cheese
Vitamin B12 1.54µg 3.06µg Swiss cheese
Vitamin K 2.3µg 1.4µg Gouda cheese
Tryptophan 0.352mg 0.401mg Swiss cheese
Threonine 0.93mg 1.038mg Swiss cheese
Isoleucine 1.306mg 1.537mg Swiss cheese
Leucine 2.564mg 2.959mg Swiss cheese
Lysine 2.654mg 2.585mg Gouda cheese
Methionine 0.719mg 0.784mg Swiss cheese
Phenylalanine 1.431mg 1.662mg Swiss cheese
Valine 1.806mg 2.139mg Swiss cheese
Histidine 1.032mg 1.065mg Swiss cheese
Cholesterol 114mg 93mg Swiss cheese
Trans Fat 0.987g Gouda cheese
Saturated Fat 17.614g 18.227g Gouda cheese
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 7.747g 8.046g Swiss cheese
Polyunsaturated fat 0.657g 1.341g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Swiss cheese
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
48%
Swiss cheese
Minerals Daily Need Coverage Score
79%
Gouda cheese
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 632mg)
Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 21mg)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Gouda cheese
Gouda cheese is lower in Saturated Fat (difference - 0.613g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $1.6)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.