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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.
  • The glycemic index of Greek yogurt is higher.

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% 0.67% 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% 55% 4.8% 7.5% 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 +8150%
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

All nutrients comparison - raw data values

Nutrient Greek yogurt Gouda cheese DV% diff.
Saturated fat 2.395g 17.614g 69%
Calcium 100mg 700mg 60%
Phosphorus 135mg 546mg 59%
Fats 5g 27.44g 35%
Cholesterol 13mg 114mg 34%
Sodium 35mg 819mg 34%
Vitamin B12 0.75µg 1.54µg 33%
Protein 9g 24.94g 32%
Zinc 0.52mg 3.9mg 31%
Vitamin A 2µg 165µg 18%
Monounsaturated fat 2.136g 7.747g 14%
Calories 97kcal 356kcal 13%
Selenium 9.7µg 14.5µg 9%
Folate 5µg 21µg 4%
Vitamin B2 0.278mg 0.334mg 4%
Magnesium 11mg 29mg 4%
Vitamin D 0µg 0.5µg 3%
Iron 0mg 0.24mg 3%
Vitamin D 0IU 20IU 3%
Copper 0.017mg 0.036mg 2%
Vitamin E 0.01mg 0.24mg 2%
Vitamin K 0µg 2.3µg 2%
Vitamin B6 0.063mg 0.08mg 1%
Polyunsaturated fat 0.469g 0.657g 1%
Carbs 3.98g 2.22g 1%
Vitamin B3 0.208mg 0.063mg 1%
Potassium 141mg 121mg 1%
Vitamin B1 0.023mg 0.03mg 1%
Net carbs 3.98g 2.22g N/A
Sugar 4g 2.22g N/A
Manganese 0.009mg 0.011mg 0%
Vitamin B5 0.331mg 0.34mg 0%
Choline 15.1mg 15.4mg 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 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

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%

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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. 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.