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  6. Tortilla vs. Gouda cheese

Tortilla vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between tortilla and gouda cheese

  • Tortilla has more iron, vitamin B1, vitamin B3, and folate; however, gouda cheese is higher in calcium, phosphorus, zinc, and vitamin B2.
  • Gouda cheese covers your daily saturated fat needs 87% more than tortilla.
  • Gouda cheese contains 65 times less vitamin B3 than tortilla. Tortilla contains 4.125mg of vitamin B3, while gouda cheese contains 0.063mg.
  • Tortilla has less sodium.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Cheese, gouda.

Infographic

Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 +1487.5%
Contains more CopperCopper +183.3%
Contains less SodiumSodium -41.1%
Contains more ManganeseManganese +2336.4%
Contains more SeleniumSelenium +14.5%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +15.2%
Contains more ZincZinc +1118.8%
Contains more PhosphorusPhosphorus +274%

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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 +1133.3%
Contains more Vitamin B3Vitamin B3 +6447.6%
Contains more FolateFolate +366.7%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B2Vitamin B2 +193%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +475%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tortilla Gouda cheese DV% diff.
Saturated fat 0.296g 17.614g 79%
Vitamin B12 1.54µg 64%
Calcium 70mg 700mg 63%
Phosphorus 146mg 546mg 57%
Iron 3.81mg 0.24mg 45%
Fats 0.95g 27.44g 41%
Cholesterol 114mg 38%
Protein 7.28g 24.94g 35%
Zinc 0.32mg 3.9mg 33%
Vitamin B1 0.37mg 0.03mg 28%
Vitamin B3 4.125mg 0.063mg 25%
Folate 98µg 21µg 19%
Monounsaturated fat 0.185g 7.747g 19%
Vitamin A 165µg 18%
Starch 43.02g 18%
Vitamin B2 0.114mg 0.334mg 17%
Carbs 49.94g 2.22g 16%
Sodium 482mg 819mg 15%
Manganese 0.268mg 0.011mg 11%
Fiber 2.4g 0g 10%
Copper 0.102mg 0.036mg 7%
Calories 237kcal 356kcal 6%
Selenium 16.6µg 14.5µg 4%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin B5 0.17mg 0.34mg 3%
Choline 15.4mg 3%
Magnesium 19mg 29mg 2%
Polyunsaturated fat 0.391g 0.657g 2%
Vitamin K 0.4µg 2.3µg 2%
Vitamin B6 0.06mg 0.08mg 2%
Net carbs 47.54g 2.22g N/A
Potassium 105mg 121mg 0%
Sugar 2.75g 2.22g N/A
Vitamin E 0.19mg 0.24mg 0%
Tryptophan 0.06mg 0.352mg 0%
Threonine 0.182mg 0.93mg 0%
Isoleucine 0.286mg 1.306mg 0%
Leucine 0.53mg 2.564mg 0%
Lysine 0.157mg 2.654mg 0%
Methionine 0.122mg 0.719mg 0%
Phenylalanine 0.375mg 1.431mg 0%
Valine 0.326mg 1.806mg 0%
Histidine 0.165mg 1.032mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +2149.5%
Contains more ProteinProtein +242.6%
Contains more FatsFats +2788.4%
Contains more OtherOther +110.7%
~equal in Water ~41.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -98.3%
Contains more Mono. FatMonounsaturated fat +4087.6%
Contains more Poly. FatPolyunsaturated fat +68%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.