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Yogurt vs. Gouda cheese — In-Depth Nutrition Comparison

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How are Yogurt and Gouda cheese different?

  • Gouda cheese is higher than Yogurt in Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, and Selenium.
  • Gouda cheese covers your daily need of Saturated Fat 87% more than Yogurt.
  • Yogurt is lower in Sodium.

Yogurt, Greek, plain, nonfat and Cheese, gouda types were used in this article.

Infographic

Yogurt vs Gouda cheese infographic
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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.
Contains more Potassium +16.5%
Contains less Sodium -95.6%
Contains more Calcium +536.4%
Contains more Iron +242.9%
Contains more Magnesium +163.6%
Contains more Phosphorus +304.4%
Contains more Zinc +650%
Contains more Copper +111.8%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Potassium +16.5%
Contains less Sodium -95.6%
Contains more Calcium +536.4%
Contains more Iron +242.9%
Contains more Magnesium +163.6%
Contains more Phosphorus +304.4%
Contains more Zinc +650%
Contains more Copper +111.8%
Contains more Manganese +22.2%
Contains more Selenium +49.5%

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.
Yogurt
1
:
Contains more Vitamin B3 +230.2%
Contains more Vitamin A +13975%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B6 +27%
Contains more Folate +200%
Contains more Vitamin B12 +105.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.34
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin B3 +230.2%
Contains more Vitamin A +13975%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B6 +27%
Contains more Folate +200%
Contains more Vitamin B12 +105.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.34

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +62.2%
Contains more Water +105.3%
Contains more Protein +144.7%
Contains more Fats +6935.9%
Contains more Other +447.2%
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 Carbs +62.2%
Contains more Water +105.3%
Contains more Protein +144.7%
Contains more Fats +6935.9%
Contains more Other +447.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +14517%
Contains more Polyunsaturated fat +5375%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +14517%
Contains more Polyunsaturated fat +5375%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Gouda cheese Opinion
Net carbs 3.6g 2.22g Yogurt
Protein 10.19g 24.94g Gouda cheese
Fats 0.39g 27.44g Gouda cheese
Carbs 3.6g 2.22g Yogurt
Calories 59kcal 356kcal Gouda cheese
Sugar 3.24g 2.22g Gouda cheese
Calcium 110mg 700mg Gouda cheese
Iron 0.07mg 0.24mg Gouda cheese
Magnesium 11mg 29mg Gouda cheese
Phosphorus 135mg 546mg Gouda cheese
Potassium 141mg 121mg Yogurt
Sodium 36mg 819mg Yogurt
Zinc 0.52mg 3.9mg Gouda cheese
Copper 0.017mg 0.036mg Gouda cheese
Manganese 0.009mg 0.011mg Gouda cheese
Selenium 9.7µg 14.5µg Gouda cheese
Vitamin A 4IU 563IU Gouda cheese
Vitamin A RAE 1µg 165µg Gouda cheese
Vitamin E 0.01mg 0.24mg Gouda cheese
Vitamin D 0IU 20IU Gouda cheese
Vitamin D 0µg 0.5µg Gouda cheese
Vitamin B1 0.023mg 0.03mg Gouda cheese
Vitamin B2 0.278mg 0.334mg Gouda cheese
Vitamin B3 0.208mg 0.063mg Yogurt
Vitamin B5 0.331mg 0.34mg Gouda cheese
Vitamin B6 0.063mg 0.08mg Gouda cheese
Folate 7µg 21µg Gouda cheese
Vitamin B12 0.75µg 1.54µg Gouda cheese
Vitamin K 0µg 2.3µg Gouda cheese
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese
Cholesterol 5mg 114mg Yogurt
Trans Fat 0.006g Gouda cheese
Saturated Fat 0.117g 17.614g Yogurt
Monounsaturated Fat 0.053g 7.747g Gouda cheese
Polyunsaturated fat 0.012g 0.657g Gouda cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Yogurt
33%
Gouda cheese
Minerals Daily Need Coverage Score
19%
Yogurt
79%
Gouda cheese

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 783mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 17.497g)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.