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  6. Goat cheese vs. Feta

Goat cheese vs. Feta — Health Impact and Nutrition Comparison

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Goat cheese
vs
Feta

Infographic

Goat cheese vs Feta infographic
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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
7
:
3
Feta
Feta
Contains more Iron +149.2%
Contains more Magnesium +52.6%
Contains more Phosphorus +11.3%
Contains more Potassium +154.8%
Contains less Sodium -54.7%
Contains more Copper +1662.5%
Contains more Manganese +232.1%
Contains more Calcium +65.4%
Contains more Zinc +336.4%
Contains more Selenium +294.7%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +149.2%
Contains more Magnesium +52.6%
Contains more Phosphorus +11.3%
Contains more Potassium +154.8%
Contains less Sodium -54.7%
Contains more Copper +1662.5%
Contains more Manganese +232.1%
Contains more Calcium +65.4%
Contains more Zinc +336.4%
Contains more Selenium +294.7%

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
5
:
6
Feta
Feta
Contains more Vitamin A +246.9%
Contains more Vitamin E +44.4%
Contains more Vitamin D +25%
Contains more Vitamin B3 +15.8%
Contains more Vitamin K +38.9%
Contains more Vitamin B1 +113.9%
Contains more Vitamin B2 +24.9%
Contains more Vitamin B5 +408.9%
Contains more Vitamin B6 +606.7%
Contains more Folate +1500%
Contains more Vitamin B12 +668.2%
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +246.9%
Contains more Vitamin E +44.4%
Contains more Vitamin D +25%
Contains more Vitamin B3 +15.8%
Contains more Vitamin K +38.9%
Contains more Vitamin B1 +113.9%
Contains more Vitamin B2 +24.9%
Contains more Vitamin B5 +408.9%
Contains more Vitamin B6 +606.7%
Contains more Folate +1500%
Contains more Vitamin B12 +668.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
3
Feta
Feta
Contains more Protein +51.9%
Contains more Fats +40.2%
Contains more Carbs +3308.3%
Contains more Water +21.3%
Contains more Other +76.9%
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
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Protein +51.9%
Contains more Fats +40.2%
Contains more Carbs +3308.3%
Contains more Water +21.3%
Contains more Other +76.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Feta
Feta
Contains more Monounsaturated Fat +47.3%
Contains more Polyunsaturated fat +20%
Contains less Saturated Fat -27.6%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains more Monounsaturated Fat +47.3%
Contains more Polyunsaturated fat +20%
Contains less Saturated Fat -27.6%

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 Feta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Feta Opinion
Net carbs 0.12g 4.09g Feta
Protein 21.58g 14.21g Goat cheese
Fats 29.84g 21.28g Goat cheese
Carbs 0.12g 4.09g Feta
Calories 364kcal 264kcal Goat cheese
Sugar 0.12g 4.09g Goat cheese
Calcium 298mg 493mg Feta
Iron 1.62mg 0.65mg Goat cheese
Magnesium 29mg 19mg Goat cheese
Phosphorus 375mg 337mg Goat cheese
Potassium 158mg 62mg Goat cheese
Sodium 415mg 917mg Goat cheese
Zinc 0.66mg 2.88mg Feta
Copper 0.564mg 0.032mg Goat cheese
Manganese 0.093mg 0.028mg Goat cheese
Selenium 3.8µg 15µg Feta
Vitamin A 1464IU 422IU Goat cheese
Vitamin A RAE 407µg 125µg Goat cheese
Vitamin E 0.26mg 0.18mg Goat cheese
Vitamin D 22IU 16IU Goat cheese
Vitamin D 0.5µg 0.4µg Goat cheese
Vitamin B1 0.072mg 0.154mg Feta
Vitamin B2 0.676mg 0.844mg Feta
Vitamin B3 1.148mg 0.991mg Goat cheese
Vitamin B5 0.19mg 0.967mg Feta
Vitamin B6 0.06mg 0.424mg Feta
Folate 2µg 32µg Feta
Vitamin B12 0.22µg 1.69µg Feta
Vitamin K 2.5µg 1.8µg Goat cheese
Tryptophan 0.227mg 0.2mg Goat cheese
Threonine 0.805mg 0.637mg Goat cheese
Isoleucine 0.893mg 0.803mg Goat cheese
Leucine 1.861mg 1.395mg Goat cheese
Lysine 1.549mg 1.219mg Goat cheese
Methionine 0.575mg 0.368mg Goat cheese
Phenylalanine 0.859mg 0.675mg Goat cheese
Valine 1.485mg 1.065mg Goat cheese
Histidine 0.589mg 0.397mg Goat cheese
Cholesterol 79mg 89mg Goat cheese
Saturated Fat 20.639g 14.946g Feta
Monounsaturated Fat 6.808g 4.623g Goat cheese
Polyunsaturated fat 0.709g 0.591g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Feta
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
57%
Feta
Minerals Daily Need Coverage Score
64%
Goat cheese
63%
Feta

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 502mg)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 5.693g)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.