Low sodium milk vs Gouda cheese
In short
For the same 100 calories you eat 164 g of low sodium milk or 28 g of gouda cheese. Most of those in gouda cheese come from fat.
More in low sodium milk: vitamin D (15×), potassium (12×), pantothenic acid (5.2×), vitamin B12 and riboflavin. More in gouda cheese: sodium, saturated fat and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
164 g · 5.1 g protein · 7.3 g carbs (7.3 g sugars) · 5.7 g fat
28.1 g · 7 g protein · 0.62 g carbs (0.62 g sugars) · 7.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin D11% vs 1%
2.1 µg vs 0.14 µg
- Sodiumlimit<1% vs 10%
4.9 mg vs 230 mg
- Potassium9% vs 1%
415 mg vs 34 mg
- Pantothenic acid (B5)10% vs 2%
0.5 mg vs 0.096 mg
- Saturated fatlimit18% vs 25%
3.5 g vs 4.9 g
- Vitamin B1225% vs 18%
0.59 µg vs 0.43 µg
- Riboflavin (B2)13% vs 7%
0.17 mg vs 0.094 mg
- Zinc6% vs 10%
0.62 mg vs 1.1 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein5.1 g · 7 g10%·14%
- Total fat5.7 g · 7.7 g7%·10%
- Cholesterollimit23 mg · 32 mg8%·11%
- Carbohydrates7.3 g · 0.62 g3%·<1%
- Fiber0 g · 0 g0%·0%
- Calcium166 mg · 197 mg13%·15%
- Iron0.082 mg · 0.067 mg<1%·<1%
- Magnesium8.2 mg · 8.1 mg2%·2%
- Phosphorus141 mg · 153 mg11%·12%
- Copper0.016 mg · 0.01 mg2%·1%
- Manganese0.007 mg · 0.003 mg<1%·<1%
- Selenium3.3 µg · 4.1 µg6%·7%
- Vitamin A47.5 µg · 46.3 µg5%·5%
- Vitamin C1.5 mg · 0 mg2%·0%
- Vitamin E0.13 mg · 0.067 mg1%·<1%
- Vitamin K0.49 µg · 0.65 µg<1%·1%
- Thiamin (B1)0.033 mg · 0.008 mg3%·1%
- Niacin (B3)0.07 mg · 0.018 mg<1%·<1%
- Vitamin B60.056 mg · 0.022 mg3%·1%
- Folate8.2 µg · 5.9 µg2%·1%
- Choline26.2 mg · 4.3 mg5%·1%
From USDA FoodData Central: Low sodium milk (SR Legacy 170875), Gouda cheese (SR Legacy 171241). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.