Porridge vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between porridge and gouda cheese

Porridge has more iron; however, gouda cheese is higher in phosphorus, vitamin B12, calcium, zinc, vitamin B2, and selenium.
Gouda cheese covers your daily saturated fat needs 88% more than porridge.
Gouda cheese contains 16 times less iron than porridge. Porridge contains 3.74mg of iron, while gouda cheese contains 0.24mg.
Porridge has less sodium.
The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cheese, gouda.

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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.

Porridge

Gouda cheese

Contains more IronIron	+1458.3%
Contains less SodiumSodium	-99.3%

Contains more MagnesiumMagnesium	+480%
Contains more CalciumCalcium	+704.6%
Contains more PotassiumPotassium	+656.3%
Contains more ZincZinc	+2900%
Contains more PhosphorusPhosphorus	+3540%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+417.9%

~equal in Copper ~0.036mg

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.

Porridge

Gouda cheese

Contains more Vitamin B1Vitamin B1	+83.3%
Contains more Vitamin B3Vitamin B3	+725.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1100%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1236%
Contains more Vitamin B5Vitamin B5	+378.9%
Contains more Vitamin B6Vitamin B6	+515.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2200%
Contains more FolateFolate	+75%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.033g	17.614g	80%
Phosphorus	15mg	546mg	76%
Vitamin B12	0µg	1.54µg	64%
Calcium	87mg	700mg	61%
Protein	1.44g	24.94g	47%
Iron	3.74mg	0.24mg	44%
Fats	0.21g	27.44g	42%
Cholesterol	0mg	114mg	38%
Sodium	6mg	819mg	35%
Zinc	0.13mg	3.9mg	34%
Vitamin B2	0.025mg	0.334mg	24%
Selenium	2.8µg	14.5µg	21%
Monounsaturated fat	0.028g	7.747g	19%
Vitamin A	0µg	165µg	18%
Calories	50kcal	356kcal	15%
Magnesium	5mg	29mg	6%
Vitamin B6	0.013mg	0.08mg	5%
Vitamin B5	0.071mg	0.34mg	5%
Polyunsaturated fat	0.114g	0.657g	4%
Vitamin B3	0.52mg	0.063mg	3%
Choline		15.4mg	3%
Vitamin D	0IU	20IU	3%
Carbs	10.52g	2.22g	3%
Potassium	16mg	121mg	3%
Vitamin D	0µg	0.5µg	3%
Vitamin B1	0.055mg	0.03mg	2%
Vitamin K	0.1µg	2.3µg	2%
Fiber	0.5g	0g	2%
Folate	12µg	21µg	2%
Vitamin E	0.02mg	0.24mg	1%
Net carbs	10.02g	2.22g	N/A
Sugar	0.03g	2.22g	N/A
Copper	0.04mg	0.036mg	0%
Manganese	0mg	0.011mg	0%
Tryptophan	0.02mg	0.352mg	0%
Threonine	0.045mg	0.93mg	0%
Isoleucine	0.063mg	1.306mg	0%
Leucine	0.11mg	2.564mg	0%
Lysine	0.037mg	2.654mg	0%
Methionine	0.027mg	0.719mg	0%
Phenylalanine	0.078mg	1.431mg	0%
Valine	0.07mg	1.806mg	0%
Histidine	0.033mg	1.032mg	0%