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Oatmeal vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between oatmeal and gouda cheese

  • Oatmeal has more iron, manganese, and vitamin B1; however, gouda cheese is higher in phosphorus, vitamin B12, calcium, and zinc.
  • Gouda cheese covers your daily saturated fat needs 87% more than oatmeal.
  • Gouda cheese contains 51 times less manganese than oatmeal. Oatmeal contains 0.558mg of manganese, while gouda cheese contains 0.011mg.
  • Oatmeal has less sodium.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cheese, gouda.

Infographic

Oatmeal vs Gouda cheese infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 IronIron +2383.3%
Contains more CopperCopper +83.3%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +4972.7%
Contains more MagnesiumMagnesium +11.5%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +98.4%
Contains more ZincZinc +529%
Contains more PhosphorusPhosphorus +609.1%
Contains more SeleniumSelenium +190%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 B1Vitamin B1 +766.7%
Contains more Vitamin B3Vitamin B3 +4701.6%
Contains more Vitamin B6Vitamin B6 +262.5%
Contains more FolateFolate +109.5%
Contains more Vitamin AVitamin A +26.9%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +475%
Contains more CholineCholine +227.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.34mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +425.7%
Contains more WaterWater +102.7%
Contains more ProteinProtein +952.3%
Contains more FatsFats +1917.6%
Contains more OtherOther +591.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -98.7%
Contains more Mono. FatMonounsaturated fat +1881.3%
Contains more Poly. FatPolyunsaturated fat +54.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Gouda cheese DV% diff.
Saturated fat 0.226g 17.614g 79%
Iron 5.96mg 0.24mg 72%
Phosphorus 77mg 546mg 67%
Vitamin B12 0µg 1.54µg 64%
Calcium 80mg 700mg 62%
Protein 2.37g 24.94g 45%
Fats 1.36g 27.44g 40%
Cholesterol 0mg 114mg 38%
Sodium 49mg 819mg 33%
Zinc 0.62mg 3.9mg 30%
Manganese 0.558mg 0.011mg 24%
Vitamin B3 3.025mg 0.063mg 19%
Vitamin B1 0.26mg 0.03mg 19%
Monounsaturated fat 0.391g 7.747g 18%
Selenium 5µg 14.5µg 17%
Vitamin B6 0.29mg 0.08mg 16%
Calories 68kcal 356kcal 14%
Vitamin B2 0.215mg 0.334mg 9%
Fiber 1.7g 0g 7%
Folate 44µg 21µg 6%
Starch 10.37g 4%
Vitamin A 130µg 165µg 4%
Vitamin D 0µg 0.5µg 3%
Copper 0.066mg 0.036mg 3%
Carbs 11.67g 2.22g 3%
Vitamin D 0IU 20IU 3%
Choline 4.7mg 15.4mg 2%
Potassium 61mg 121mg 2%
Polyunsaturated fat 0.426g 0.657g 2%
Vitamin K 0.4µg 2.3µg 2%
Vitamin E 0.07mg 0.24mg 1%
Magnesium 26mg 29mg 1%
Net carbs 9.97g 2.22g N/A
Sugar 0.46g 2.22g N/A
Vitamin B5 0.317mg 0.34mg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.352mg 0%
Threonine 0.083mg 0.93mg 0%
Isoleucine 0.105mg 1.306mg 0%
Leucine 0.2mg 2.564mg 0%
Lysine 0.135mg 2.654mg 0%
Methionine 0.04mg 0.719mg 0%
Phenylalanine 0.13mg 1.431mg 0%
Valine 0.151mg 1.806mg 0%
Histidine 0.057mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
32%
Gouda cheese
Minerals Daily Need Coverage Score
45%
Oatmeal
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 770mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 17.388g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 79)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.