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

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on July 22, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Cream cheese
vs
Goat cheese

Summary

Goat cheese is richer in proteins, iron, calcium, copper, phosphorus, vitamins B2 and A. Instead, cream cheese is lower in sodium and richer in vitamin B5. Both contain high amounts of saturated fats.

Goat cheese and cream cheese are recommended to be consumed in moderation; however, in high amounts, they both increase the risks of cardiovascular diseases since they are high in saturated fats. Goat cheese has additional positive bone health impacts. Goat cheese has overall healthier impacts than cream cheese.

Table of contents

  1. Introduction
    1. General differences
      1. Taste
      2. Nutritional content comparison
        1. Calories
          1. Macronutrients
            1. Carbs
              1. Fats
                1. Saturated fats
                2. Cholesterol
              2. Proteins
                1. Minerals
                  1. Vitamins
                    1. Glycemic index
                    2. Health impacts
                      1. Probiotics
                        1. Goat cheese health impacts
                          1. Positive health impacts of goat cheese
                          2. Negative health impacts of goat cheese
                        2. Cream cheese health impacts
                          1. Positive health impacts of cream cheese
                        3. Negative health impacts of cream cheese
                        4. References

                          Introduction

                          This article will cover the differences between goat cheese and cream cheese, focusing on their nutritional differences and health impacts.

                          General differences

                          General differences exist between these cheeses. The main difference is the milk source used to prepare these cheeses. Goat milk is used for goat milk, and cow's milk is used for cream cheese.

                          Cream cheese has a shorter shelf life and has undergone more processing. In contrast, goat cheese is the product of normal cheese fermentation.

                          Taste

                          These types of cheese differ in flavor too. Goat cheese usually has an earthy, mild, and tart but slightly buttery flavor. The taste becomes more pronounced as the cheese ripens. 

                          In contrast, cream cheese is a smooth, creamy cheese that has a taste described as sweet and mild, with a note of tanginess. 

                          Nutritional content comparison

                          Calories

                          Goat cheese and cream cheese have almost similar amounts of calories. Both are classified as high-calorie foods. 

                          However, goat cheese is higher in calories containing 14 calories more than cream cheese. 

                          Macronutrients

                          Looking at the chart below, you can see that cream cheese is richer in water and carbs, thus having a creamier texture and sweeter taste. In contrast, goat cheese is higher in protein. Please, read more about macronutrients in the corresponding paragraphs. 

                          Macronutrient Comparison

                          Macronutrient breakdown side-by-side comparison
                          6% 34% 6% 53%
                          Protein: 6.15 g
                          Fats: 34.44 g
                          Carbs: 5.52 g
                          Water: 52.62 g
                          Other: 1.27 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 FatsFats +15.4%
                          Contains more CarbsCarbs +4500%
                          Contains more WaterWater +15.6%
                          Contains more ProteinProtein +250.9%
                          Contains more OtherOther +131.5%

                          Carbs

                          Goat cheese has negligible amounts of carbs. At the same time, cream cheese contains higher amounts of carbs. Cream cheese contains 5.52g of carbs per 100g, 3.76g of which are sugars. 

                          Fats

                          Goat cheese and cream cheese are high in fats. Cream cheese contains higher amounts of fat compared to goat cheese. It has 4.6g more fat than goat cheese. 

                          Saturated fats

                          Goat cheese and cream cheese contain equal amounts of saturated fats. The amount of saturated fats is relevantly high enough to take into consideration.

                          Cholesterol

                          Goat cheese and cream cheese contain significant amounts of cholesterol. Goat cheese is lower in cholesterol, containing 79mg of it, compared to 101mg in cream cheese. 

                          Fat Type Comparison

                          Fat type breakdown side-by-side comparison
                          66% 29% 5%
                          Saturated Fat: Sat. Fat 20.213 g
                          Monounsaturated Fat: Mono. Fat 8.907 g
                          Polyunsaturated fat: Poly. Fat 1.483 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 more Mono. FatMonounsaturated Fat +30.8%
                          Contains more Poly. FatPolyunsaturated fat +109.2%
                          ~equal in Saturated Fat ~20.639g

                          Proteins

                          Goat cheese is more than three times richer in proteins compared to cream cheese. The amount of protein in goat cheese is remarkable - 21.5g per 100g. 

                          Minerals

                          Goat cheese has a richer mineral profile compared to cream cheese.

                          Goat cheese is richer in iron, calcium, copper, and phosphorus.

                          Cream cheese contains lower amounts of sodium.

                          Below we can visualize the mineral distribution of each food.

                          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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
                          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 less SodiumSodium -24.3%
                          Contains more SeleniumSelenium +126.3%
                          Contains more MagnesiumMagnesium +222.2%
                          Contains more CalciumCalcium +207.2%
                          Contains more PotassiumPotassium +19.7%
                          Contains more IronIron +1372.7%
                          Contains more CopperCopper +3033.3%
                          Contains more ZincZinc +32%
                          Contains more PhosphorusPhosphorus +250.5%
                          Contains more ManganeseManganese +745.5%

                          Vitamins

                          Goat cheese is richer in vitamins A and B2.

                          Whereas cream cheese is richer in vitamin B5.

                          Below we can visualize the vitamin distribution of each food.

                          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 0% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
                          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% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
                          Contains more Vitamin EVitamin E +230.8%
                          Contains more Vitamin B5Vitamin B5 +172.1%
                          Contains more FolateFolate +350%
                          Contains more CholineCholine +76.6%
                          Contains more Vitamin AVitamin A +31.8%
                          Contains more Vitamin DVitamin D +∞%
                          Contains more Vitamin B1Vitamin B1 +213%
                          Contains more Vitamin B2Vitamin B2 +193.9%
                          Contains more Vitamin B3Vitamin B3 +1161.5%
                          Contains more Vitamin KVitamin K +19%
                          ~equal in Vitamin C ~0mg
                          ~equal in Vitamin B6 ~0.06mg
                          ~equal in Vitamin B12 ~0.22µg

                          Glycemic index

                          The glycemic indices of both kinds of cheese are equal to 0. Check our glycemic index chart page for more information about the GI values of other foods. 

                          Health impacts

                          Probiotics

                          Cream cheese and goat cheese contain friendly species of bacteria such as Lactobacillus. These kinds of probiotics offer a lot of health benefits, such as supporting digestion and boosting the immune system (9). 

                          Goat cheese may contain L. acidophilus or L. plantarum, depending on its variety, while cream cheese usually has L. chungangensis (10) (11). L. chungangensis consumption may lead to higher levels of short-chain fatty acids, which may be beneficial in fighting inflammation. 

                          Goat cheese health impacts

                          Positive health impacts of goat cheese

                          Moderate consumption of dairy has neutral to positive effects on cardiovascular health. Moderate consumption is important since goat cheese contains sodium and saturated fats and can negatively impact overall cardiovascular health (1).

                          Goat cheese increases satiety and maintains a sensation of fullness for a longer time; thus, we would have an overall reduction in food consumption which positively affects overall health (2).

                          Dairy consumption reduces the risks of cancer, specifically lung cancer (2).

                          Goat cheese is rich in calcium, and overall, it has beneficial effects during growth and older ages. During growth, it increases bone mass, forming a stronger bone structure. In addition, it prevents osteoporosis and numerous chronic diseases during older ages (3).

                          Negative health impacts of goat cheese

                          Goat cheese contains high amounts of fats, specifically saturated fats, which increase cardiovascular disease risks by increasing blood lipid levels. In addition to that, goat cheese contains higher amounts of sodium than cream cheese, increasing the risks of hypertension and its complications (4).

                          Calcium-rich foods increase the risk of developing prostate cancer (5).

                          Cream cheese health impacts

                          Positive health impacts of cream cheese

                          Cream cheese is beneficial to the digestive tract. It includes probiotic lactobacilli, which aid in the improvement of gut flora. As a result, there are benefits to general health (6).

                          Lactose-intolerant people can consume cream cheese in small amounts since it is low in lactose (7).

                          In moderation, cream cheese has neutral to positive impacts on cardiovascular health. However, if the consumed amounts exceed moderation, saturated fats increase the risks of cardiovascular diseases (1).

                          Negative health impacts of cream cheese

                          Lactose-intolerant people who overeat cream cheese will have bloating and diarrhea, but only in extreme circumstances. Cream cheese is processed cheese, and most cream cheese available in stores is processed and contains preservatives. Consuming these cheeses may have negative consequences on one's general health (8).

                          Cream cheese is high in saturated fats, which have adverse effects on cardiovascular health and metabolic health, increasing the mortality rate from cardiovascular diseases (3).

                          References

                          1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867544/
                          2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579670/
                          3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505966/
                          4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
                          5. https://pubmed.ncbi.nlm.nih.gov/12869397/
                          6. https://pubmed.ncbi.nlm.nih.gov/23126664/
                          7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586575/
                          8. https://pubmed.ncbi.nlm.nih.gov/12018807/
                          9. https://pubmed.ncbi.nlm.nih.gov/23894906/ 
                          10. https://pubmed.ncbi.nlm.nih.gov/28631434/ 
                          11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6345912/ 
                          Article author photo Jack Yacoubian
                          Education: Haigazian Medical University
                          Last updated: July 22, 2023
                          Medically reviewed by Ani Harutyunyan

                          Infographic

                          Cream cheese vs Goat cheese infographic
                          Infographic link

                          Comparison summary table

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

                          All nutrients comparison - raw data values

                          Nutrient Cream cheese Goat cheese Opinion
                          Calories 350kcal 364kcal Goat cheese
                          Protein 6.15g 21.58g Goat cheese
                          Fats 34.44g 29.84g Cream cheese
                          Net carbs 5.52g 0.12g Cream cheese
                          Carbs 5.52g 0.12g Cream cheese
                          Cholesterol 101mg 79mg Goat cheese
                          Vitamin D 0IU 22IU Goat cheese
                          Magnesium 9mg 29mg Goat cheese
                          Calcium 97mg 298mg Goat cheese
                          Potassium 132mg 158mg Goat cheese
                          Iron 0.11mg 1.62mg Goat cheese
                          Sugar 3.76g 0.12g Goat cheese
                          Copper 0.018mg 0.564mg Goat cheese
                          Zinc 0.5mg 0.66mg Goat cheese
                          Starch 0.35g Cream cheese
                          Phosphorus 107mg 375mg Goat cheese
                          Sodium 314mg 415mg Cream cheese
                          Vitamin A 1111IU 1464IU Goat cheese
                          Vitamin A 308µg 407µg Goat cheese
                          Vitamin E 0.86mg 0.26mg Cream cheese
                          Vitamin D 0µg 0.5µg Goat cheese
                          Manganese 0.011mg 0.093mg Goat cheese
                          Selenium 8.6µg 3.8µg Cream cheese
                          Vitamin B1 0.023mg 0.072mg Goat cheese
                          Vitamin B2 0.23mg 0.676mg Goat cheese
                          Vitamin B3 0.091mg 1.148mg Goat cheese
                          Vitamin B5 0.517mg 0.19mg Cream cheese
                          Vitamin B6 0.056mg 0.06mg Goat cheese
                          Vitamin B12 0.22µg 0.22µg
                          Vitamin K 2.1µg 2.5µg Goat cheese
                          Folate 9µg 2µg Cream cheese
                          Choline 27.2mg 15.4mg Cream cheese
                          Saturated Fat 20.213g 20.639g Cream cheese
                          Monounsaturated Fat 8.907g 6.808g Cream cheese
                          Polyunsaturated fat 1.483g 0.709g Cream cheese
                          Tryptophan 0.069mg 0.227mg Goat cheese
                          Threonine 0.233mg 0.805mg Goat cheese
                          Isoleucine 0.324mg 0.893mg Goat cheese
                          Leucine 0.657mg 1.861mg Goat cheese
                          Lysine 0.567mg 1.549mg Goat cheese
                          Methionine 0.191mg 0.575mg Goat cheese
                          Phenylalanine 0.291mg 0.859mg Goat cheese
                          Valine 0.395mg 1.485mg Goat cheese
                          Histidine 0.175mg 0.589mg Goat cheese
                          Omega-3 - EPA 0.01g 0g Cream cheese
                          Omega-3 - ALA 0.125g Cream cheese
                          Omega-3 - DPA 0.02g 0g Cream cheese
                          Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
                          Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
                          Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
                          Omega-6 - Eicosadienoic acid 0.007g Cream cheese
                          Omega-6 - Linoleic acid 0.807g Cream cheese

                          Which food is preferable for your diet?

                          ok
                          ok
                          is better in case of low diet
                          Cream cheese Goat cheese
                          Low Calories diet ok
                          Low Fats diet ok
                          Low Carbs diet ok
                          Low Glycemic Index diet Equal

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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
                          19%
                          Cream cheese
                          29%
                          Goat cheese
                          Minerals Daily Need Coverage Score
                          21%
                          Cream cheese
                          64%
                          Goat cheese

                          Comparison summary

                          Which food is lower in Cholesterol?
                          Goat cheese
                          Goat cheese is lower in Cholesterol (difference - 22mg)
                          Which food is lower in Sugar?
                          Goat cheese
                          Goat cheese is lower in Sugar (difference - 3.64g)
                          Which food is cheaper?
                          Goat cheese
                          Goat cheese is cheaper (difference - $1)
                          Which food is richer in minerals?
                          Goat cheese
                          Goat cheese is relatively richer in minerals
                          Which food contains less Sodium?
                          Cream cheese
                          Cream cheese contains less Sodium (difference - 101mg)
                          Which food is lower in Saturated Fat?
                          Cream cheese
                          Cream cheese is lower in Saturated Fat (difference - 0.426g)
                          Which food is lower in glycemic index?
                          ?
                          The foods have equal glycemic indexes (0)
                          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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.