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Cheese vs. Goat milk — In-Depth Nutrition Comparison

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A recap on differences between Cheese and Goat milk

  • Cheese is higher than Goat milk in Calcium, Selenium, Phosphorus, Vitamin B12, Zinc, Vitamin A, and Vitamin B2.
  • Cheese covers your daily Saturated Fat needs 81% more than Goat milk.
  • Cheese contains 20 times more Selenium than Goat milk. While Cheese contains 28.5µg of Selenium, Goat milk contains only 1.4µg.
  • The amount of Sodium in Goat milk is lower.

Food varieties used in this article are Cheese, cheddar and Milk, goat, fluid, with added vitamin D.

Infographic

Cheese vs Goat milk 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +429.9%
Contains more IronIron +180%
Contains more ZincZinc +1113.3%
Contains more PhosphorusPhosphorus +309.9%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +1935.7%
Contains more PotassiumPotassium +168.4%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -92.3%

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.
Cheese
Cheese
8
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 4.3% 12% 1.4% 39% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
Contains more Vitamin AVitamin A +527.3%
Contains more Vitamin EVitamin E +914.3%
Contains more Vitamin B2Vitamin B2 +210.1%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin B12Vitamin B12 +1471.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +2600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +116.7%
Contains more Vitamin B1Vitamin B1 +65.5%
Contains more Vitamin B3Vitamin B3 +369.5%
~equal in Choline ~16mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more ProteinProtein +542.4%
Contains more FatsFats +704.6%
Contains more OtherOther +352.4%
Contains more CarbsCarbs +44%
Contains more WaterWater +135.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
68% 28% 4%
Saturated Fat: Sat. Fat 2.667 g
Monounsaturated Fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +733.7%
Contains more Poly. FatPolyunsaturated fat +853.7%
Contains less Sat. FatSaturated Fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Goat milk
Lower in Cholesterol ok
Lower in Sodium 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 ok

All nutrients comparison - raw data values

Nutrient Cheese Goat milk Opinion
Calories 404kcal 69kcal Cheese
Protein 22.87g 3.56g Cheese
Fats 33.31g 4.14g Cheese
Vitamin C 0mg 1.3mg Goat milk
Net carbs 3.09g 4.45g Goat milk
Carbs 3.09g 4.45g Goat milk
Cholesterol 99mg 11mg Goat milk
Vitamin D 24IU 51IU Goat milk
Magnesium 27mg 14mg Cheese
Calcium 710mg 134mg Cheese
Potassium 76mg 204mg Goat milk
Iron 0.14mg 0.05mg Cheese
Sugar 0.48g 4.45g Cheese
Copper 0.03mg 0.046mg Goat milk
Zinc 3.64mg 0.3mg Cheese
Phosphorus 455mg 111mg Cheese
Sodium 653mg 50mg Goat milk
Vitamin A 1242IU 198IU Cheese
Vitamin A 330µg 57µg Cheese
Vitamin E 0.71mg 0.07mg Cheese
Vitamin D 0.6µg 1.3µg Goat milk
Manganese 0.027mg 0.018mg Cheese
Selenium 28.5µg 1.4µg Cheese
Vitamin B1 0.029mg 0.048mg Goat milk
Vitamin B2 0.428mg 0.138mg Cheese
Vitamin B3 0.059mg 0.277mg Goat milk
Vitamin B5 0.41mg 0.31mg Cheese
Vitamin B6 0.066mg 0.046mg Cheese
Vitamin B12 1.1µg 0.07µg Cheese
Vitamin K 2.4µg 0.3µg Cheese
Folate 27µg 1µg Cheese
Trans Fat 0.917g Goat milk
Choline 16.5mg 16mg Cheese
Saturated Fat 18.867g 2.667g Goat milk
Monounsaturated Fat 9.246g 1.109g Cheese
Polyunsaturated fat 1.421g 0.149g Cheese
Tryptophan 0.547mg 0.044mg Cheese
Threonine 1.044mg 0.163mg Cheese
Isoleucine 1.206mg 0.207mg Cheese
Leucine 1.939mg 0.314mg Cheese
Lysine 1.025mg 0.29mg Cheese
Methionine 0.547mg 0.08mg Cheese
Phenylalanine 1.074mg 0.155mg Cheese
Valine 1.404mg 0.24mg Cheese
Histidine 0.547mg 0.089mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Goat milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Cheese
12%
Goat milk
Minerals Daily Need Coverage Score
79%
Cheese
16%
Goat milk

Comparison summary

Which food is lower in Cholesterol?
Goat milk
Goat milk is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Goat milk
Goat milk contains less Sodium (difference - 603mg)
Which food is lower in Saturated Fat?
Goat milk
Goat milk is lower in Saturated Fat (difference - 16.2g)
Which food is cheaper?
Goat milk
Goat milk is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.