Feta vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between feta and gouda cheese

Feta has more vitamin B2, vitamin B6, vitamin B5, and vitamin B1, while gouda cheese has more phosphorus, protein, calcium, fats, and zinc.
Feta's daily need coverage for vitamin B2 is 39% higher.
Gouda cheese contains 5 times less vitamin B6 than feta. Feta contains 0.424mg of vitamin B6, while gouda cheese contains 0.08mg.
The amount of saturated fat in feta is lower.
Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of feta is 27.

The food types used in this comparison are Cheese, feta and Cheese, gouda.

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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.

Feta

Gouda cheese

Contains more IronIron	+170.8%
Contains more ManganeseManganese	+154.5%

Contains more MagnesiumMagnesium	+52.6%
Contains more CalciumCalcium	+42%
Contains more PotassiumPotassium	+95.2%
Contains more CopperCopper	+12.5%
Contains more ZincZinc	+35.4%
Contains more PhosphorusPhosphorus	+62%
Contains less SodiumSodium	-10.7%

~equal in Selenium ~14.5µg

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.

Feta

Gouda cheese

Contains more Vitamin B1Vitamin B1	+413.3%
Contains more Vitamin B2Vitamin B2	+152.7%
Contains more Vitamin B3Vitamin B3	+1473%
Contains more Vitamin B5Vitamin B5	+184.4%
Contains more Vitamin B6Vitamin B6	+430%
Contains more FolateFolate	+52.4%

Contains more Vitamin DVitamin D	+25%
Contains more Vitamin AVitamin A	+32%
Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin KVitamin K	+27.8%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.54µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B2	0.844mg	0.334mg	39%
Phosphorus	337mg	546mg	30%
Vitamin B6	0.424mg	0.08mg	26%
Protein	14.21g	24.94g	21%
Calcium	493mg	700mg	21%
Vitamin B5	0.967mg	0.34mg	13%
Saturated fat	14.946g	17.614g	12%
Vitamin B1	0.154mg	0.03mg	10%
Fats	21.28g	27.44g	9%
Zinc	2.88mg	3.9mg	9%
Cholesterol	89mg	114mg	8%
Monounsaturated fat	4.623g	7.747g	8%
Vitamin B3	0.991mg	0.063mg	6%
Vitamin B12	1.69µg	1.54µg	6%
Calories	264kcal	356kcal	5%
Iron	0.65mg	0.24mg	5%
Sodium	917mg	819mg	4%
Vitamin A	125µg	165µg	4%
Folate	32µg	21µg	3%
Magnesium	19mg	29mg	2%
Potassium	62mg	121mg	2%
Carbs	4.09g	2.22g	1%
Vitamin D*	16 IU	20 IU	1%
Vitamin D	0.4µg	0.5µg	1%
Manganese	0.028mg	0.011mg	1%
Selenium	15µg	14.5µg	1%
Protein per 100 calories	5.4g	7g	N/A
Calories per 10 g protein	186kcal	143kcal	N/A
Weight per 100 calories	38g	28g	N/A
Unsaturated / Saturated Fat ratio	0.35	0.48	N/A
Net carbs	4.09g	2.22g	N/A
Sugar	4.09g	2.22g	N/A
Copper	0.032mg	0.036mg	0%
Vitamin E	0.18mg	0.24mg	0%
Vitamin K	1.8µg	2.3µg	0%
Choline	15.4mg	15.4mg	0%
Polyunsaturated fat	0.591g	0.657g	0%
Tryptophan	0.2mg	0.352mg	0%
Threonine	0.637mg	0.93mg	0%
Isoleucine	0.803mg	1.306mg	0%
Leucine	1.395mg	2.564mg	0%
Lysine	1.219mg	2.654mg	0%
Methionine	0.368mg	0.719mg	0%
Phenylalanine	0.675mg	1.431mg	0%
Valine	1.065mg	1.806mg	0%
Histidine	0.397mg	1.032mg	0%