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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.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +373.9%
Contains more WaterWater +111.3%
Contains more ProteinProtein +1631.9%
Contains more FatsFats +12966.7%
Contains more OtherOther +1690.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -99.8%
Contains more Mono. FatMonounsaturated fat +27567.9%
Contains more Poly. FatPolyunsaturated fat +476.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge 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 Porridge Gouda cheese 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
32%
Gouda cheese
Minerals Daily Need Coverage Score
21%
Porridge
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 813mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 17.581g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 66)
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.