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Goat cheese vs. Blue cheese — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 28, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Goat cheese
vs
Blue cheese

Summary

Goat cheese is higher in calories and fats. Blue cheese is richer in calcium, zinc, and potassium, vitamins B5 and B12. Goat cheese contains higher amounts of carbs and phosphorus and is richer in vitamin A.

Table of contents

  1. Introduction
    1. Nutrition
      1. Calories
        1. Carbs
          1. Fats
            1. Saturated fats
            2. Cholesterol
          2. Protein
            1. Minerals
              1. Vitamins
              2. Health impact
                1. Bone health
                  1. Gut health
                  2. References

                    Introduction

                    In this article, we will compare two kinds of cheese: goat cheese(1) and blue cheese(2). We will discuss the differences between them regarding their health impact and nutritional composition.

                    Nutrition

                    Calories

                    Goat cheese and blue cheese are classified as moderate-calorie foods. However, goat cheese is a bit richer in calories than blue cheese.

                    Carbs

                    Both goat cheese and blue cheese are considered low-carb foods. Blue cheese is higher in carbs than goat cheese: it provides 2.34g of carbs, while goat cheese has only 0.12g.

                    Fats

                    Goat cheese is higher in fat than blue cheese.

                    Saturated fats

                    Goat cheese is 2g richer in saturated fats compared to blue cheese.

                    Cholesterol

                    Goat cheese and blue cheese contain notable amounts of cholesterol. Blue cheese is a little lower in cholesterol.

                    Protein

                    Goat cheese and blue cheese contain nearly the same amount of protein. However, goat cheese is slightly higher in protein.

                    Minerals

                    Both these foods have nearly similar amounts of minerals. They are both rich in phosphorus. However, blue cheese is richer in calcium, zinc, and potassium than goat cheese. Goat cheese covers 61% of the DV of iron, while blue cheese covers only 12% of it.

                    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.
                    Goat cheese
                    Goat cheese
                    5
                    :
                    5
                    Blue cheese
                    Blue cheese
                    Contains more Iron +422.6%
                    Contains more Magnesium +26.1%
                    Contains less Sodium -63.8%
                    Contains more Copper +1310%
                    Contains more Manganese +933.3%
                    Contains more Calcium +77.2%
                    Contains more Potassium +62%
                    Contains more Zinc +303%
                    Contains more Selenium +281.6%
                    Equal in Phosphorus - 387
                    Goat cheese
                    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
                    Blue cheese
                    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
                    Contains more Iron +422.6%
                    Contains more Magnesium +26.1%
                    Contains less Sodium -63.8%
                    Contains more Copper +1310%
                    Contains more Manganese +933.3%
                    Contains more Calcium +77.2%
                    Contains more Potassium +62%
                    Contains more Zinc +303%
                    Contains more Selenium +281.6%
                    Equal in Phosphorus - 387

                    Vitamins

                    Goat cheese is richer in vitamins B1, B2, B3, and A. In comparison, blue cheese is richer in vitamins B5, B6, and B12.

                    The diagram below shows the difference between their vitamin profiles.

                    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.
                    Goat cheese
                    Goat cheese
                    6
                    :
                    4
                    Blue cheese
                    Blue cheese
                    Contains more Vitamin A +103.1%
                    Contains more Vitamin B1 +148.3%
                    Contains more Vitamin B2 +77%
                    Contains more Vitamin B3 +13%
                    Contains more Vitamin B5 +810%
                    Contains more Vitamin B6 +176.7%
                    Contains more Folate +1700%
                    Contains more Vitamin B12 +454.5%
                    Equal in Vitamin E - 0.25
                    Equal in Vitamin D - 0.5
                    Equal in Vitamin K - 2.4
                    Goat cheese
                    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
                    Blue cheese
                    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
                    Contains more Vitamin A +103.1%
                    Contains more Vitamin B1 +148.3%
                    Contains more Vitamin B2 +77%
                    Contains more Vitamin B3 +13%
                    Contains more Vitamin B5 +810%
                    Contains more Vitamin B6 +176.7%
                    Contains more Folate +1700%
                    Contains more Vitamin B12 +454.5%
                    Equal in Vitamin E - 0.25
                    Equal in Vitamin D - 0.5
                    Equal in Vitamin K - 2.4

                    Health impact

                    Bone health

                    Blue cheese and goat cheese are good sources of calcium - a mineral that is very important for bone health (3). Calcium deficiency can lead to bone weakness and an increased risk of osteoporosis (4).

                    The varieties of Penicillium used for making blue cheese are safe to consume because they do not produce toxins harmful to the human body (5).

                    Gut health

                    Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

                    Goat cheese contains a variety of probiotics, especially L. plantarum and L. acidophilus (6).

                    Diets rich in probiotics promote digestive health and boost immunity (7).

                    References

                    1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
                    2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
                    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/
                    4. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
                    5. https://pubmed.ncbi.nlm.nih.gov/24990763/
                    6. https://pubmed.ncbi.nlm.nih.gov/28631434/
                    7. https://pubmed.ncbi.nlm.nih.gov/23894906/
                    Article author photo Ani Harutyunyan
                    Education: General Medicine at YSMU
                    Last updated: October 28, 2022
                    Medically reviewed by Igor Bussel

                    Infographic

                    Goat cheese vs Blue cheese infographic
                    Infographic link

                    Macronutrient Comparison

                    Macronutrient breakdown side-by-side comparison
                    Goat cheese
                    Goat cheese
                    3
                    :
                    2
                    Blue cheese
                    Blue cheese
                    Contains more Carbs +1850%
                    Contains more Other +73.8%
                    Equal in Protein - 21.4
                    Equal in Fats - 28.74
                    Equal in Water - 42.41
                    Goat cheese
                    22% 30% 46% 3%
                    Protein: 21.58 g
                    Fats: 29.84 g
                    Carbs: 0.12 g
                    Water: 45.52 g
                    Other: 2.94 g
                    Blue cheese
                    21% 29% 2% 42% 5%
                    Protein: 21.4 g
                    Fats: 28.74 g
                    Carbs: 2.34 g
                    Water: 42.41 g
                    Other: 5.11 g
                    Contains more Carbs +1850%
                    Contains more Other +73.8%
                    Equal in Protein - 21.4
                    Equal in Fats - 28.74
                    Equal in Water - 42.41

                    Fat Type Comparison

                    Fat type breakdown side-by-side comparison
                    Goat cheese
                    Goat cheese
                    0
                    :
                    3
                    Blue cheese
                    Blue cheese
                    Contains more Monounsaturated Fat +14.2%
                    Contains more Polyunsaturated fat +12.8%
                    Equal in Saturated Fat - 18.669
                    Goat cheese
                    73% 24% 3%
                    Saturated Fat: 20.639 g
                    Monounsaturated Fat: 6.808 g
                    Polyunsaturated fat: 0.709 g
                    Blue cheese
                    69% 29% 3%
                    Saturated Fat: 18.669 g
                    Monounsaturated Fat: 7.778 g
                    Polyunsaturated fat: 0.8 g
                    Contains more Monounsaturated Fat +14.2%
                    Contains more Polyunsaturated fat +12.8%
                    Equal in Saturated Fat - 18.669

                    Comparison summary table

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

                    All nutrients comparison - raw data values

                    Nutrient Goat cheese Blue cheese Opinion
                    Net carbs 0.12g 2.34g Blue cheese
                    Protein 21.58g 21.4g Goat cheese
                    Fats 29.84g 28.74g Goat cheese
                    Carbs 0.12g 2.34g Blue cheese
                    Calories 364kcal 353kcal Goat cheese
                    Sugar 0.12g 0.5g Goat cheese
                    Calcium 298mg 528mg Blue cheese
                    Iron 1.62mg 0.31mg Goat cheese
                    Magnesium 29mg 23mg Goat cheese
                    Phosphorus 375mg 387mg Blue cheese
                    Potassium 158mg 256mg Blue cheese
                    Sodium 415mg 1146mg Goat cheese
                    Zinc 0.66mg 2.66mg Blue cheese
                    Copper 0.564mg 0.04mg Goat cheese
                    Manganese 0.093mg 0.009mg Goat cheese
                    Selenium 3.8µg 14.5µg Blue cheese
                    Vitamin A 1464IU 721IU Goat cheese
                    Vitamin A RAE 407µg 198µg Goat cheese
                    Vitamin E 0.26mg 0.25mg Goat cheese
                    Vitamin D 22IU 21IU Goat cheese
                    Vitamin D 0.5µg 0.5µg
                    Vitamin B1 0.072mg 0.029mg Goat cheese
                    Vitamin B2 0.676mg 0.382mg Goat cheese
                    Vitamin B3 1.148mg 1.016mg Goat cheese
                    Vitamin B5 0.19mg 1.729mg Blue cheese
                    Vitamin B6 0.06mg 0.166mg Blue cheese
                    Folate 2µg 36µg Blue cheese
                    Vitamin B12 0.22µg 1.22µg Blue cheese
                    Vitamin K 2.5µg 2.4µg Goat cheese
                    Tryptophan 0.227mg 0.312mg Blue cheese
                    Threonine 0.805mg 0.785mg Goat cheese
                    Isoleucine 0.893mg 1.124mg Blue cheese
                    Leucine 1.861mg 1.919mg Blue cheese
                    Lysine 1.549mg 1.852mg Blue cheese
                    Methionine 0.575mg 0.584mg Blue cheese
                    Phenylalanine 0.859mg 1.087mg Blue cheese
                    Valine 1.485mg 1.556mg Blue cheese
                    Histidine 0.589mg 0.758mg Blue cheese
                    Cholesterol 79mg 75mg Blue cheese
                    Saturated Fat 20.639g 18.669g Blue cheese
                    Monounsaturated Fat 6.808g 7.778g Blue cheese
                    Polyunsaturated fat 0.709g 0.8g Blue cheese

                    Which food is preferable for your diet?

                    ok
                    ok
                    is better in case of low diet
                    Goat cheese Blue 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
                    30%
                    Goat cheese
                    42%
                    Blue cheese
                    Minerals Daily Need Coverage Score
                    64%
                    Goat cheese
                    69%
                    Blue cheese

                    Comparison summary

                    Which food is lower in Sugar?
                    Goat cheese
                    Goat cheese is lower in Sugar (difference - 0.38g)
                    Which food contains less Sodium?
                    Goat cheese
                    Goat cheese contains less Sodium (difference - 731mg)
                    Which food is cheaper?
                    Goat cheese
                    Goat cheese is cheaper (difference - $0.8)
                    Which food is lower in Cholesterol?
                    Blue cheese
                    Blue cheese is lower in Cholesterol (difference - 4mg)
                    Which food is lower in Saturated Fat?
                    Blue cheese
                    Blue cheese is lower in Saturated Fat (difference - 1.97g)
                    Which food is lower in glycemic index?
                    Blue cheese
                    Blue cheese is lower in glycemic index (difference - 0)
                    Which food is richer in minerals?
                    ?
                    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
                    Which food is richer in vitamins?
                    ?
                    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

                    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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
                    2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.