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  6. Gouda cheese vs. Yogurt

Gouda cheese vs. Yogurt — In-Depth Nutrition Comparison

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How are gouda cheese and yogurt different?

  • Gouda cheese is higher than yogurt in calcium, phosphorus, vitamin B12, zinc, vitamin A, and selenium.
  • Gouda cheese covers your daily need for saturated fat, 87% more than yogurt.
  • Gouda cheese contains 141 times more vitamin A than yogurt. Gouda cheese contains 563IU of vitamin A, while yogurt contains 4IU.
  • Yogurt is lower in saturated fat.
  • Yogurt has a higher glycemic index (19) than gouda cheese (0).

Cheese, gouda and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Gouda cheese vs Yogurt 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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +536.4%
Contains more IronIron +242.9%
Contains more CopperCopper +111.8%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +304.4%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +16.5%
Contains less SodiumSodium -95.6%

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 Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Yogurt
Yogurt
1
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 Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +20.1%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin B12Vitamin B12 +105.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin B3Vitamin B3 +230.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.331mg
~equal in Choline ~15.1mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Yogurt DV% diff.
Saturated fat 17.614g 0.117g 80%
Calcium 700mg 110mg 59%
Phosphorus 546mg 135mg 59%
Fats 27.44g 0.39g 42%
Cholesterol 114mg 5mg 36%
Sodium 819mg 36mg 34%
Vitamin B12 1.54µg 0.75µg 33%
Zinc 3.9mg 0.52mg 31%
Protein 24.94g 10.19g 30%
Monounsaturated fat 7.747g 0.053g 19%
Vitamin A 165µg 1µg 18%
Calories 356kcal 59kcal 15%
Selenium 14.5µg 9.7µg 9%
Polyunsaturated fat 0.657g 0.012g 4%
Folate 21µg 7µg 4%
Vitamin B2 0.334mg 0.278mg 4%
Magnesium 29mg 11mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Copper 0.036mg 0.017mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin E 0.24mg 0.01mg 2%
Iron 0.24mg 0.07mg 2%
Vitamin B1 0.03mg 0.023mg 1%
Vitamin B3 0.063mg 0.208mg 1%
Vitamin B6 0.08mg 0.063mg 1%
Potassium 121mg 141mg 1%
Carbs 2.22g 3.6g 0%
Net carbs 2.22g 3.6g N/A
Sugar 2.22g 3.24g N/A
Manganese 0.011mg 0.009mg 0%
Vitamin B5 0.34mg 0.331mg 0%
Trans fat 0.006g N/A
Choline 15.4mg 15.1mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +144.7%
Contains more FatsFats +6935.9%
Contains more OtherOther +447.2%
Contains more CarbsCarbs +62.2%
Contains more WaterWater +105.3%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +14517%
Contains more Poly. FatPolyunsaturated fat +5375%
Contains less Sat. FatSaturated fat -99.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.