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Avocado vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between avocadoes and goat cheese

  • Avocadoes are richer in fiber, vitamin B5, and folate, yet goat cheese is richer in phosphorus, vitamin B2, copper, calcium, and vitamin A.
  • Daily need coverage for saturated fat for goat cheese is 93% higher.
  • Avocadoes contain less saturated fat.
  • Goat cheese has a lower glycemic index than avocadoes.

Food types used in this article are Avocados, raw, all commercial varieties and Cheese, goat, semisoft type.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +207%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +52.7%
Contains more CalciumCalcium +2383.3%
Contains more IronIron +194.5%
Contains more CopperCopper +196.8%
Contains more PhosphorusPhosphorus +621.2%
Contains more SeleniumSelenium +850%
~equal in Magnesium ~29mg
~equal in Zinc ~0.66mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +696.2%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B5Vitamin B5 +631.1%
Contains more Vitamin B6Vitamin B6 +328.3%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +3950%
Contains more Vitamin AVitamin A +5714.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.072mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Avocado Goat cheese DV% diff.
Saturated fat 2.126g 20.639g 84%
Phosphorus 52mg 375mg 46%
Vitamin A 7µg 407µg 44%
Vitamin B2 0.13mg 0.676mg 42%
Copper 0.19mg 0.564mg 42%
Protein 2g 21.58g 39%
Calcium 12mg 298mg 29%
Fiber 6.7g 0g 27%
Cholesterol 0mg 79mg 26%
Vitamin B5 1.389mg 0.19mg 24%
Fats 14.66g 29.84g 23%
Folate 81µg 2µg 20%
Sodium 7mg 415mg 18%
Vitamin K 21µg 2.5µg 15%
Vitamin B6 0.257mg 0.06mg 15%
Iron 0.55mg 1.62mg 13%
Vitamin E 2.07mg 0.26mg 12%
Vitamin C 10mg 0mg 11%
Calories 160kcal 364kcal 10%
Potassium 485mg 158mg 10%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 1.816g 0.709g 7%
Monounsaturated fat 9.799g 6.808g 7%
Selenium 0.4µg 3.8µg 6%
Vitamin B3 1.738mg 1.148mg 4%
Vitamin D 0IU 22IU 3%
Carbs 8.53g 0.12g 3%
Vitamin D 0µg 0.5µg 3%
Manganese 0.142mg 0.093mg 2%
Net carbs 1.83g 0.12g N/A
Magnesium 29mg 29mg 0%
Sugar 0.66g 0.12g N/A
Zinc 0.64mg 0.66mg 0%
Starch 0.11g 0%
Vitamin B1 0.067mg 0.072mg 0%
Choline 14.2mg 15.4mg 0%
Tryptophan 0.025mg 0.227mg 0%
Threonine 0.073mg 0.805mg 0%
Isoleucine 0.084mg 0.893mg 0%
Leucine 0.143mg 1.861mg 0%
Lysine 0.132mg 1.549mg 0%
Methionine 0.038mg 0.575mg 0%
Phenylalanine 0.097mg 0.859mg 0%
Valine 0.107mg 1.485mg 0%
Histidine 0.049mg 0.589mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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 CarbsCarbs +7008.3%
Contains more WaterWater +60.9%
Contains more ProteinProtein +979%
Contains more FatsFats +103.5%
Contains more OtherOther +86.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +43.9%
Contains more Poly. FatPolyunsaturated fat +156.1%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.