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Milk vs. Goat cheese — In-Depth Nutrition Comparison

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How are Milk and Goat cheese different?

  • Milk is higher in Vitamin B12, however, Goat cheese is richer in Copper, Phosphorus, Vitamin A RAE, Vitamin B2, Iron, and Calcium.
  • Daily need coverage for Saturated Fat from Goat cheese is 100% higher.
  • Milk contains 2 times more Vitamin B12 than Goat cheese. While Milk contains 0.47µg of Vitamin B12, Goat cheese contains only 0.22µg.
  • Milk has less Sodium.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Milk vs Goat cheese infographic
Infographic link

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.
Milk
Milk
1
:
9
Goat cheese
Goat cheese
Contains less Sodium -89.4%
Contains more Calcium +138.4%
Contains more Iron +5300%
Contains more Magnesium +163.6%
Contains more Phosphorus +294.7%
Contains more Zinc +57.1%
Contains more Copper +5540%
Contains more Manganese +3000%
Contains more Selenium +15.2%
Equal in Potassium - 158
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains less Sodium -89.4%
Contains more Calcium +138.4%
Contains more Iron +5300%
Contains more Magnesium +163.6%
Contains more Phosphorus +294.7%
Contains more Zinc +57.1%
Contains more Copper +5540%
Contains more Manganese +3000%
Contains more Selenium +15.2%
Equal in Potassium - 158

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.
Milk
Milk
4
:
7
Goat cheese
Goat cheese
Contains more Vitamin D +140%
Contains more Vitamin B5 +90%
Contains more Folate +150%
Contains more Vitamin B12 +113.6%
Contains more Vitamin A +646.9%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B3 +1134.4%
Contains more Vitamin B6 +62.2%
Contains more Vitamin K +2400%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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%
Contains more Vitamin D +140%
Contains more Vitamin B5 +90%
Contains more Folate +150%
Contains more Vitamin B12 +113.6%
Contains more Vitamin A +646.9%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B3 +1134.4%
Contains more Vitamin B6 +62.2%
Contains more Vitamin K +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
:
3
Goat cheese
Goat cheese
Contains more Carbs +4058.3%
Contains more Water +97.5%
Contains more Protein +540.4%
Contains more Fats +2976.3%
Contains more Other +292%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
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
Contains more Carbs +4058.3%
Contains more Water +97.5%
Contains more Protein +540.4%
Contains more Fats +2976.3%
Contains more Other +292%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Goat cheese
Goat cheese
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +2357.8%
Contains more Polyunsaturated fat +1925.7%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +2357.8%
Contains more Polyunsaturated fat +1925.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Goat cheese Opinion
Net carbs 4.99g 0.12g Milk
Protein 3.37g 21.58g Goat cheese
Fats 0.97g 29.84g Goat cheese
Carbs 4.99g 0.12g Milk
Calories 42kcal 364kcal Goat cheese
Sugar 5.2g 0.12g Goat cheese
Calcium 125mg 298mg Goat cheese
Iron 0.03mg 1.62mg Goat cheese
Magnesium 11mg 29mg Goat cheese
Phosphorus 95mg 375mg Goat cheese
Potassium 150mg 158mg Goat cheese
Sodium 44mg 415mg Milk
Zinc 0.42mg 0.66mg Goat cheese
Copper 0.01mg 0.564mg Goat cheese
Manganese 0.003mg 0.093mg Goat cheese
Selenium 3.3µg 3.8µg Goat cheese
Vitamin A 196IU 1464IU Goat cheese
Vitamin A RAE 58µg 407µg Goat cheese
Vitamin E 0.01mg 0.26mg Goat cheese
Vitamin D 48IU 22IU Milk
Vitamin D 1.2µg 0.5µg Milk
Vitamin B1 0.02mg 0.072mg Goat cheese
Vitamin B2 0.185mg 0.676mg Goat cheese
Vitamin B3 0.093mg 1.148mg Goat cheese
Vitamin B5 0.361mg 0.19mg Milk
Vitamin B6 0.037mg 0.06mg Goat cheese
Folate 5µg 2µg Milk
Vitamin B12 0.47µg 0.22µg Milk
Vitamin K 0.1µg 2.5µg Goat cheese
Tryptophan 0.043mg 0.227mg Goat cheese
Threonine 0.143mg 0.805mg Goat cheese
Isoleucine 0.174mg 0.893mg Goat cheese
Leucine 0.319mg 1.861mg Goat cheese
Lysine 0.282mg 1.549mg Goat cheese
Methionine 0.088mg 0.575mg Goat cheese
Phenylalanine 0.174mg 0.859mg Goat cheese
Valine 0.22mg 1.485mg Goat cheese
Histidine 0.101mg 0.589mg Goat cheese
Cholesterol 5mg 79mg Milk
Saturated Fat 0.633g 20.639g Milk
Monounsaturated Fat 0.277g 6.808g Goat cheese
Polyunsaturated fat 0.035g 0.709g Goat cheese
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Goat 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
16%
Milk
30%
Goat cheese
Minerals Daily Need Coverage Score
14%
Milk
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 371mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 20.006g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 5.08g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.