Omelette vs. Gouda cheese — In-Depth Nutrition Comparison

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Important differences between omelette and gouda cheese

Omelette has more choline; however, gouda cheese is richer in calcium, phosphorus, protein, vitamin B12, zinc, and fats.
Gouda cheese's daily need coverage for saturated fat is 71% more.
Omelette contains 16 times more choline than gouda cheese. Omelette contains 247.6mg of choline, while gouda cheese contains 15.4mg.
Gouda cheese contains less cholesterol.

The food varieties used in the comparison are Egg, whole, cooked, omelet and Cheese, gouda.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Omelette

Gouda cheese

Contains more IronIron	+516.7%
Contains more CopperCopper	+75%
Contains less SodiumSodium	-81.1%
Contains more ManganeseManganese	+118.2%
Contains more SeleniumSelenium	+77.9%

Contains more MagnesiumMagnesium	+163.6%
Contains more CalciumCalcium	+1358.3%
Contains more ZincZinc	+257.8%
Contains more PhosphorusPhosphorus	+226.9%

~equal in Potassium ~121mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Omelette

Gouda cheese

Contains more Vitamin DVitamin D	+240%
Contains more Vitamin EVitamin E	+437.5%
Contains more Vitamin B1Vitamin B1	+13.3%
Contains more Vitamin B2Vitamin B2	+15.6%
Contains more Vitamin B5Vitamin B5	+279.1%
Contains more Vitamin B6Vitamin B6	+78.8%
Contains more Vitamin KVitamin K	+95.7%
Contains more FolateFolate	+85.7%

Contains more Vitamin B12Vitamin B12

+102.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~165µg

~equal in Vitamin B3 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	114mg	66%
Calcium	48mg	700mg	65%
Saturated fat	3.319g	17.614g	65%
Phosphorus	167mg	546mg	54%
Choline	247.6mg	15.4mg	42%
Vitamin B12	0.76µg	1.54µg	33%
Protein	10.57g	24.94g	29%
Sodium	155mg	819mg	29%
Zinc	1.09mg	3.9mg	26%
Fats	11.66g	27.44g	24%
Selenium	25.8µg	14.5µg	21%
Vitamin B5	1.289mg	0.34mg	19%
Iron	1.48mg	0.24mg	16%
Polyunsaturated fat	2.712g	0.657g	14%
Calories	154kcal	356kcal	10%
Vitamin E	1.29mg	0.24mg	7%
Monounsaturated fat	4.843g	7.747g	7%
Vitamin D*	69 IU	20 IU	6%
Vitamin D	1.7µg	0.5µg	6%
Vitamin B6	0.143mg	0.08mg	5%
Folate	39µg	21µg	5%
Magnesium	11mg	29mg	4%
Vitamin B2	0.386mg	0.334mg	4%
Copper	0.063mg	0.036mg	3%
Vitamin K	4.5µg	2.3µg	2%
Carbs	0.64g	2.22g	1%
Vitamin A	172µg	165µg	1%
Manganese	0.024mg	0.011mg	1%
Protein per 100 calories	6.9g	7g	N/A
Calories per 10 g protein	146kcal	143kcal	N/A
Weight per 100 calories	65g	28g	N/A
Unsaturated / Saturated Fat ratio	2.3	0.48	N/A
Net carbs	0.64g	2.22g	N/A
Potassium	117mg	121mg	0%
Sugar	0.31g	2.22g	N/A
Vitamin B1	0.034mg	0.03mg	0%
Vitamin B3	0.064mg	0.063mg	0%
Trans fat	0.709g		N/A
Tryptophan	0.14mg	0.352mg	0%
Threonine	0.467mg	0.93mg	0%
Isoleucine	0.565mg	1.306mg	0%
Leucine	0.913mg	2.564mg	0%
Lysine	0.767mg	2.654mg	0%
Methionine	0.319mg	0.719mg	0%
Phenylalanine	0.572mg	1.431mg	0%
Valine	0.722mg	1.806mg	0%
Histidine	0.26mg	1.032mg	0%
Omega-3 (DHA)	0.049g	0g	N/A
Omega-3 (DPA)	0.006g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.015g		N/A