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Palm oil vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between palm oil and gouda cheese?

  • Palm oil is higher in vitamin E, yet gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Palm oil's daily need coverage for saturated fat is 158% more.
  • Palm oil has 66 times more vitamin E than gouda cheese. While palm oil has 15.94mg of vitamin E, gouda cheese has only 0.24mg.
  • The amount of saturated fat in gouda cheese is lower.

We used Oil, palm and Cheese, gouda types in this article.

Infographic

Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +6541.7%
Contains more Vitamin KVitamin K +247.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +264.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 more Mono. FatMonounsaturated fat +377.6%
Contains more Poly. FatPolyunsaturated fat +1315.5%
Contains less Sat. FatSaturated fat -64.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Gouda cheese DV% diff.
Saturated fat 49.3g 17.614g 144%
Fats 100g 27.44g 112%
Vitamin E 15.94mg 0.24mg 105%
Phosphorus 0mg 546mg 78%
Monounsaturated fat 37g 7.747g 73%
Calcium 0mg 700mg 70%
Vitamin B12 0µg 1.54µg 64%
Polyunsaturated fat 9.3g 0.657g 58%
Protein 0g 24.94g 50%
Cholesterol 0mg 114mg 38%
Sodium 0mg 819mg 36%
Zinc 0mg 3.9mg 35%
Calories 884kcal 356kcal 26%
Selenium 0µg 14.5µg 26%
Vitamin B2 0mg 0.334mg 26%
Vitamin A 0µg 165µg 18%
Vitamin B5 0mg 0.34mg 7%
Magnesium 0mg 29mg 7%
Vitamin B6 0mg 0.08mg 6%
Vitamin K 8µg 2.3µg 5%
Folate 0µg 21µg 5%
Potassium 0mg 121mg 4%
Copper 0mg 0.036mg 4%
Choline 0.3mg 15.4mg 3%
Vitamin B1 0mg 0.03mg 3%
Vitamin D 0.5µg 3%
Iron 0.01mg 0.24mg 3%
Vitamin D 20IU 3%
Carbs 0g 2.22g 1%
Net carbs 0g 2.22g N/A
Sugar 0g 2.22g N/A
Manganese 0.011mg 0%
Vitamin B3 0mg 0.063mg 0%
Tryptophan 0mg 0.352mg 0%
Threonine 0mg 0.93mg 0%
Isoleucine 0mg 1.306mg 0%
Leucine 0mg 2.564mg 0%
Lysine 0mg 2.654mg 0%
Methionine 0mg 0.719mg 0%
Phenylalanine 0mg 1.431mg 0%
Valine 0mg 1.806mg 0%
Histidine 0mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Palm oil
32%
Gouda cheese
Minerals Daily Need Coverage Score
0%
Palm oil
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 819mg)
Which food is lower in Saturated fat?
Gouda cheese
Gouda cheese is lower in Saturated fat (difference - 31.686g)
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
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.