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  6. Vegetable oil vs. Gouda cheese

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

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What are the differences between vegetable oil and gouda cheese?

  • Vegetable oil is higher in vitamin E, yet gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Vegetable oil's daily need coverage for vitamin E is 97% more.

We used Oil, corn, peanut, and olive and Cheese, gouda types in this article.

Infographic

Vegetable 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% 4.9% 0% 0.55% 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 +84.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +19400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +6058.3%
Contains more Vitamin KVitamin K +813%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 +7600%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Vegetable oil Gouda cheese DV% diff.
Polyunsaturated fat 33.033g 0.657g 216%
Fats 100g 27.44g 112%
Monounsaturated fat 48.033g 7.747g 101%
Vitamin E 14.78mg 0.24mg 97%
Phosphorus 0mg 546mg 78%
Calcium 0mg 700mg 70%
Vitamin B12 0µg 1.54µg 64%
Protein 0g 24.94g 50%
Cholesterol 0mg 114mg 38%
Sodium 0mg 819mg 36%
Zinc 0.02mg 3.9mg 35%
Calories 884kcal 356kcal 26%
Vitamin B2 0mg 0.334mg 26%
Selenium 0µg 14.5µg 26%
Vitamin A 0µg 165µg 18%
Vitamin K 21µg 2.3µg 16%
Saturated fat 14.367g 17.614g 15%
Vitamin B5 0mg 0.34mg 7%
Magnesium 0mg 29mg 7%
Vitamin B6 0mg 0.08mg 6%
Folate 0µg 21µg 5%
Potassium 0mg 121mg 4%
Copper 0mg 0.036mg 4%
Choline 0.2mg 15.4mg 3%
Vitamin B1 0mg 0.03mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Iron 0.13mg 0.24mg 1%
Carbs 0g 2.22g 1%
Net carbs 0g 2.22g N/A
Sugar 0g 2.22g N/A
Manganese 0mg 0.011mg 0%
Vitamin B3 0mg 0.063mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 -18.4%
Contains more Mono. FatMonounsaturated fat +520%
Contains more Poly. FatPolyunsaturated fat +4927.9%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.