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, fats, protein, vitamin B12, zinc, and vitamin A.
Gouda cheese covers your daily need for saturated fat 87% more than yogurt.
Yogurt is lower in sodium.
Yogurt has a higher glycemic index (19) than gouda cheese (0).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Yogurt

Gouda cheese

Contains more PotassiumPotassium	+16.5%
Contains less SodiumSodium	-95.6%

Contains more MagnesiumMagnesium	+163.6%
Contains more CalciumCalcium	+536.4%
Contains more IronIron	+242.9%
Contains more CopperCopper	+111.8%
Contains more ZincZinc	+650%
Contains more PhosphorusPhosphorus	+304.4%
Contains more ManganeseManganese	+22.2%
Contains more SeleniumSelenium	+49.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Yogurt

Gouda cheese

Contains more Vitamin B3Vitamin B3

+230.2%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+16400%
Contains more Vitamin EVitamin E	+2300%
Contains more Vitamin B1Vitamin B1	+30.4%
Contains more Vitamin B2Vitamin B2	+20.1%
Contains more Vitamin B6Vitamin B6	+27%
Contains more Vitamin B12Vitamin B12	+105.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+200%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.34mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.117g	17.614g	80%
Calcium	110mg	700mg	59%
Phosphorus	135mg	546mg	59%
Fats	0.39g	27.44g	42%
Cholesterol	5mg	114mg	36%
Sodium	36mg	819mg	34%
Vitamin B12	0.75µg	1.54µg	33%
Zinc	0.52mg	3.9mg	31%
Protein	10.19g	24.94g	30%
Monounsaturated fat	0.053g	7.747g	19%
Vitamin A	1µg	165µg	18%
Calories	59kcal	356kcal	15%
Selenium	9.7µg	14.5µg	9%
Magnesium	11mg	29mg	4%
Vitamin B2	0.278mg	0.334mg	4%
Folate	7µg	21µg	4%
Polyunsaturated fat	0.012g	0.657g	4%
Vitamin D*	0 IU	20 IU	3%
Vitamin D	0µg	0.5µg	3%
Iron	0.07mg	0.24mg	2%
Copper	0.017mg	0.036mg	2%
Vitamin E	0.01mg	0.24mg	2%
Vitamin K	0µg	2.3µg	2%
Potassium	141mg	121mg	1%
Vitamin B1	0.023mg	0.03mg	1%
Vitamin B3	0.208mg	0.063mg	1%
Vitamin B6	0.063mg	0.08mg	1%
Protein per 100 calories	17g	7g	N/A
Calories per 10 g protein	58kcal	143kcal	N/A
Weight per 100 calories	169g	28g	N/A
Unsaturated / Saturated Fat ratio	0.56	0.48	N/A
Net carbs	3.6g	2.22g	N/A
Carbs	3.6g	2.22g	0%
Sugar	3.24g	2.22g	N/A
Manganese	0.009mg	0.011mg	0%
Vitamin B5	0.331mg	0.34mg	0%
Trans fat	0.006g		N/A
Choline	15.1mg	15.4mg	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%
Omega-3 (ALA)	0.001g		0%
Omega-6 (Linoleic acid)	0.01g		0%