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  6. Gouda cheese vs. Egg

Gouda cheese vs. Egg — In-Depth Nutrition Comparison

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Differences between gouda cheese and eggs

  • Gouda cheese has more calcium, phosphorus, protein, and zinc, while eggs have more copper, choline, and selenium.
  • Eggs' daily need coverage for copper is 218% higher.
  • Eggs contain 14 times less calcium than gouda cheese. Gouda cheese contains 700mg of calcium, while eggs contain 50mg.
  • The amount of sodium in eggs is lower.

The food types used in this comparison are Cheese, gouda and Egg, whole, cooked, hard-boiled.

Infographic

Gouda cheese vs Egg infographic
Infographic link

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.
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%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +217.4%
Contains more IronIron +395.8%
Contains more CopperCopper +5455.6%
Contains less SodiumSodium -84.9%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +112.4%
~equal in Potassium ~126mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 55% 4.8% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16%
Egg
Egg
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B12Vitamin B12 +38.7%
Contains more Vitamin KVitamin K +666.7%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin EVitamin E +329.2%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +53.6%
Contains more Vitamin B5Vitamin B5 +311.2%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more FolateFolate +109.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~149µg
~equal in Vitamin B3 ~0.064mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Egg DV% diff.
Copper 0.036mg 2mg 218%
Cholesterol 114mg 373mg 86%
Calcium 700mg 50mg 65%
Saturated fat 17.614g 3.267g 65%
Phosphorus 546mg 172mg 53%
Choline 15.4mg 293.8mg 51%
Sodium 819mg 124mg 30%
Selenium 14.5µg 30.8µg 30%
Fats 27.44g 10.61g 26%
Zinc 3.9mg 1.05mg 26%
Protein 24.94g 12.58g 25%
Vitamin B5 0.34mg 1.398mg 21%
Vitamin B12 1.54µg 1.11µg 18%
Vitamin B2 0.334mg 0.513mg 14%
Iron 0.24mg 1.19mg 12%
Calories 356kcal 155kcal 10%
Vitamin D 0.5µg 2.2µg 9%
Monounsaturated fat 7.747g 4.077g 9%
Vitamin D* 20 IU 87 IU 8%
Folate 21µg 44µg 6%
Magnesium 29mg 10mg 5%
Vitamin E 0.24mg 1.03mg 5%
Polyunsaturated fat 0.657g 1.414g 5%
Vitamin B1 0.03mg 0.066mg 3%
Vitamin B6 0.08mg 0.121mg 3%
Vitamin A 165µg 149µg 2%
Vitamin K 2.3µg 0.3µg 2%
Manganese 0.011mg 0.026mg 1%
Protein per 100 calories 7g 8.1g N/A
Calories per 10 g protein 143kcal 123kcal N/A
Weight per 100 calories 28g 65g N/A
Unsaturated / Saturated Fat ratio 0.48 1.7 N/A
Net carbs 2.22g 1.12g N/A
Carbs 2.22g 1.12g 0%
Potassium 121mg 126mg 0%
Sugar 2.22g 1.12g N/A
Vitamin B3 0.063mg 0.064mg 0%
Tryptophan 0.352mg 0.153mg 0%
Threonine 0.93mg 0.604mg 0%
Isoleucine 1.306mg 0.686mg 0%
Leucine 2.564mg 1.075mg 0%
Lysine 2.654mg 0.904mg 0%
Methionine 0.719mg 0.392mg 0%
Phenylalanine 1.431mg 0.668mg 0%
Valine 1.806mg 0.767mg 0%
Histidine 1.032mg 0.298mg 0%
Omega-3 (EPA) 0g 0.005g N/A
Omega-3 (DHA) 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +98.3%
Contains more FatsFats +158.6%
Contains more CarbsCarbs +98.2%
Contains more WaterWater +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +90%
Contains less Sat. FatSaturated fat -81.5%
Contains more Poly. FatPolyunsaturated fat +115.2%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.