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  6. Gouda cheese vs. Walnut oil

Gouda cheese vs. Walnut oil — In-Depth Nutrition Comparison

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Significant differences between Gouda cheese and Walnut oil

  • The amount of Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE in Gouda cheese is higher than in Walnut oil.
  • Gouda cheese covers your daily Phosphorus needs 78% more than Walnut oil.
  • Walnut oil contains less Cholesterol.

Specific food types used in this comparison are Cheese, gouda and Oil, walnut.

Infographic

Gouda cheese vs Walnut oil 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
9
:
1
Walnut oil
Walnut oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
9
:
2
Walnut oil
Walnut oil
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin K +552.2%
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%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin K +552.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Walnut oil
Walnut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +264.4%
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
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +264.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
0
:
3
Walnut oil
Walnut oil
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +194.3%
Contains more Polyunsaturated fat +9534.7%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +194.3%
Contains more Polyunsaturated fat +9534.7%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Walnut oil Opinion
Net carbs 2.22g 0g Gouda cheese
Protein 24.94g 0g Gouda cheese
Fats 27.44g 100g Walnut oil
Carbs 2.22g 0g Gouda cheese
Calories 356kcal 884kcal Walnut oil
Sugar 2.22g 0g Walnut oil
Calcium 700mg 0mg Gouda cheese
Iron 0.24mg 0mg Gouda cheese
Magnesium 29mg 0mg Gouda cheese
Phosphorus 546mg 0mg Gouda cheese
Potassium 121mg 0mg Gouda cheese
Sodium 819mg 0mg Walnut oil
Zinc 3.9mg 0mg Gouda cheese
Copper 0.036mg 0mg Gouda cheese
Manganese 0.011mg Gouda cheese
Selenium 14.5µg 0µg Gouda cheese
Vitamin A 563IU 0IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg 0.4mg Walnut oil
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0mg Gouda cheese
Vitamin B2 0.334mg 0mg Gouda cheese
Vitamin B3 0.063mg 0mg Gouda cheese
Vitamin B5 0.34mg 0mg Gouda cheese
Vitamin B6 0.08mg 0mg Gouda cheese
Folate 21µg 0µg Gouda cheese
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 15µg Walnut oil
Tryptophan 0.352mg 0mg Gouda cheese
Threonine 0.93mg 0mg Gouda cheese
Isoleucine 1.306mg 0mg Gouda cheese
Leucine 2.564mg 0mg Gouda cheese
Lysine 2.654mg 0mg Gouda cheese
Methionine 0.719mg 0mg Gouda cheese
Phenylalanine 1.431mg 0mg Gouda cheese
Valine 1.806mg 0mg Gouda cheese
Histidine 1.032mg 0mg Gouda cheese
Cholesterol 114mg 0mg Walnut oil
Saturated Fat 17.614g 9.1g Walnut oil
Monounsaturated Fat 7.747g 22.8g Walnut oil
Polyunsaturated fat 0.657g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
79%
Gouda cheese
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 819mg)
Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Walnut oil
Walnut oil is lower in Saturated Fat (difference - 8.514g)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.