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  6. Greek yogurt vs. Gouda cheese

Greek yogurt vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between Greek yogurt and Gouda cheese

  • Greek yogurt has less Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A, and Selenium.
  • Gouda cheese covers your daily Saturated Fat needs 76% more than Greek yogurt.
  • Greek yogurt has less Saturated Fat.

Food varieties used in this article are Yogurt, Greek, plain, whole milk and Cheese, gouda.

Infographic

Greek yogurt vs Gouda 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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%
Contains more PotassiumPotassium +16.5%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +600%
Contains more IronIron +∞%
Contains more CopperCopper +111.8%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +304.4%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +49.5%

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.
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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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% 34% 4.8% 15% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B3Vitamin B3 +230.2%
Contains more Vitamin AVitamin A +3653.3%
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 +320%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.34mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
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
Contains more CarbsCarbs +79.3%
Contains more WaterWater +96.1%
Contains more ProteinProtein +177.1%
Contains more FatsFats +448.8%
Contains more OtherOther +447.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
68% 30% 3%
Saturated Fat: Sat. Fat 17.614 g
Monounsaturated Fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated Fat -86.4%
Contains more Mono. FatMonounsaturated Fat +262.7%
Contains more Poly. FatPolyunsaturated fat +40.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt Gouda cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Gouda cheese Opinion
Calories 97kcal 356kcal Gouda cheese
Protein 9g 24.94g Gouda cheese
Fats 5g 27.44g Gouda cheese
Net carbs 3.98g 2.22g Greek yogurt
Carbs 3.98g 2.22g Greek yogurt
Cholesterol 13mg 114mg Greek yogurt
Vitamin D 0IU 20IU Gouda cheese
Magnesium 11mg 29mg Gouda cheese
Calcium 100mg 700mg Gouda cheese
Potassium 141mg 121mg Greek yogurt
Iron 0mg 0.24mg Gouda cheese
Sugar 4g 2.22g Gouda cheese
Copper 0.017mg 0.036mg Gouda cheese
Zinc 0.52mg 3.9mg Gouda cheese
Phosphorus 135mg 546mg Gouda cheese
Sodium 35mg 819mg Greek yogurt
Vitamin A 15IU 563IU Gouda cheese
Vitamin A 2µg 165µg Gouda cheese
Vitamin E 0.01mg 0.24mg Gouda cheese
Vitamin D 0µg 0.5µg Gouda cheese
Manganese 0.009mg 0.011mg Gouda cheese
Selenium 9.7µg 14.5µg Gouda cheese
Vitamin B1 0.023mg 0.03mg Gouda cheese
Vitamin B2 0.278mg 0.334mg Gouda cheese
Vitamin B3 0.208mg 0.063mg Greek yogurt
Vitamin B5 0.331mg 0.34mg Gouda cheese
Vitamin B6 0.063mg 0.08mg Gouda cheese
Vitamin B12 0.75µg 1.54µg Gouda cheese
Vitamin K 0µg 2.3µg Gouda cheese
Folate 5µg 21µg Gouda cheese
Choline 15.1mg 15.4mg Gouda cheese
Saturated Fat 2.395g 17.614g Greek yogurt
Monounsaturated Fat 2.136g 7.747g Gouda cheese
Polyunsaturated fat 0.469g 0.657g Gouda cheese
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Greek yogurt
31%
Gouda cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 784mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 15.219g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 12)
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

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.