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Milk vs. Gouda cheese — In-Depth Nutrition Comparison

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The main differences between milk and gouda cheese

  • Milk contains less phosphorus, calcium, vitamin B12, zinc, selenium, vitamin B2, and vitamin A than gouda cheese.
  • Daily need coverage for saturated fat for gouda cheese is 85% higher.
  • Milk is lower in sodium.
  • Milk has a higher glycemic index than gouda cheese.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, gouda.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +24%
Contains less SodiumSodium -94.6%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +460%
Contains more IronIron +700%
Contains more CopperCopper +260%
Contains more ZincZinc +828.6%
Contains more PhosphorusPhosphorus +474.7%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +339.4%

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.
Milk
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +140%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more CholineCholine +14.9%
Contains more Vitamin AVitamin A +184.5%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +80.5%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +227.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +320%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.34mg

All nutrients comparison - raw data values

Nutrient Milk Gouda cheese DV% diff.
Saturated fat 0.633g 17.614g 77%
Phosphorus 95mg 546mg 64%
Calcium 125mg 700mg 58%
Vitamin B12 0.47µg 1.54µg 45%
Protein 3.37g 24.94g 43%
Fats 0.97g 27.44g 41%
Cholesterol 5mg 114mg 36%
Sodium 44mg 819mg 34%
Zinc 0.42mg 3.9mg 32%
Selenium 3.3µg 14.5µg 20%
Monounsaturated fat 0.277g 7.747g 19%
Calories 42kcal 356kcal 16%
Vitamin A 58µg 165µg 12%
Vitamin B2 0.185mg 0.334mg 11%
Magnesium 11mg 29mg 4%
Vitamin D 1.2µg 0.5µg 4%
Polyunsaturated fat 0.035g 0.657g 4%
Folate 5µg 21µg 4%
Vitamin D 48IU 20IU 4%
Copper 0.01mg 0.036mg 3%
Iron 0.03mg 0.24mg 3%
Vitamin B6 0.037mg 0.08mg 3%
Vitamin K 0.1µg 2.3µg 2%
Vitamin E 0.01mg 0.24mg 2%
Carbs 4.99g 2.22g 1%
Potassium 150mg 121mg 1%
Vitamin B1 0.02mg 0.03mg 1%
Net carbs 4.99g 2.22g N/A
Sugar 5.2g 2.22g N/A
Manganese 0.003mg 0.011mg 0%
Vitamin B3 0.093mg 0.063mg 0%
Vitamin B5 0.361mg 0.34mg 0%
Choline 17.7mg 15.4mg 0%
Tryptophan 0.043mg 0.352mg 0%
Threonine 0.143mg 0.93mg 0%
Isoleucine 0.174mg 1.306mg 0%
Leucine 0.319mg 2.564mg 0%
Lysine 0.282mg 2.654mg 0%
Methionine 0.088mg 0.719mg 0%
Phenylalanine 0.174mg 1.431mg 0%
Valine 0.22mg 1.806mg 0%
Histidine 0.101mg 1.032mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +124.8%
Contains more WaterWater +116.9%
Contains more ProteinProtein +640.1%
Contains more FatsFats +2728.9%
Contains more OtherOther +425.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -96.4%
Contains more Mono. FatMonounsaturated fat +2696.8%
Contains more Poly. FatPolyunsaturated fat +1777.1%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.