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  6. Olive oil vs. Goat cheese

Olive oil vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between Olive oil and Goat cheese

  • Olive oil has more Vitamin E , and Vitamin K, however, Goat cheese is richer in Copper, Phosphorus, Vitamin B2, Vitamin A RAE, and Calcium.
  • Olive oil covers your daily Vitamin E needs 94% more than Goat cheese.
  • Goat cheese has 24 times less Vitamin K than Olive oil. Olive oil has 60.2µg of Vitamin K, while Goat cheese has 2.5µg.
  • Olive oil contains less Saturated Fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Cheese, goat, semisoft type.

Infographic

Olive oil 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.
Olive oil
Olive oil
1
:
9
Goat cheese
Goat cheese
Contains less Sodium -99.5%
Contains more Calcium +29700%
Contains more Iron +189.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +15700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
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 -99.5%
Contains more Calcium +29700%
Contains more Iron +189.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +15700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
2
:
9
Goat cheese
Goat cheese
Contains more Vitamin E +5419.2%
Contains more Vitamin K +2308%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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 E +5419.2%
Contains more Vitamin K +2308%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Goat cheese
Goat cheese
Contains more Fats +235.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +235.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
3
:
0
Goat cheese
Goat cheese
Contains less Saturated Fat -33.1%
Contains more Monounsaturated Fat +971.7%
Contains more Polyunsaturated fat +1384.2%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 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 -33.1%
Contains more Monounsaturated Fat +971.7%
Contains more Polyunsaturated fat +1384.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Goat cheese Opinion
Net carbs 0g 0.12g Goat cheese
Protein 0g 21.58g Goat cheese
Fats 100g 29.84g Olive oil
Carbs 0g 0.12g Goat cheese
Calories 884kcal 364kcal Olive oil
Sugar 0g 0.12g Olive oil
Calcium 1mg 298mg Goat cheese
Iron 0.56mg 1.62mg Goat cheese
Magnesium 0mg 29mg Goat cheese
Phosphorus 0mg 375mg Goat cheese
Potassium 1mg 158mg Goat cheese
Sodium 2mg 415mg Olive oil
Zinc 0mg 0.66mg Goat cheese
Copper 0mg 0.564mg Goat cheese
Manganese 0mg 0.093mg Goat cheese
Selenium 0µg 3.8µg Goat cheese
Vitamin A 0IU 1464IU Goat cheese
Vitamin A RAE 0µg 407µg Goat cheese
Vitamin E 14.35mg 0.26mg Olive oil
Vitamin D 0IU 22IU Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Vitamin B1 0mg 0.072mg Goat cheese
Vitamin B2 0mg 0.676mg Goat cheese
Vitamin B3 0mg 1.148mg Goat cheese
Vitamin B5 0mg 0.19mg Goat cheese
Vitamin B6 0mg 0.06mg Goat cheese
Folate 0µg 2µg Goat cheese
Vitamin B12 0µg 0.22µg Goat cheese
Vitamin K 60.2µg 2.5µg Olive oil
Tryptophan 0mg 0.227mg Goat cheese
Threonine 0mg 0.805mg Goat cheese
Isoleucine 0mg 0.893mg Goat cheese
Leucine 0mg 1.861mg Goat cheese
Lysine 0mg 1.549mg Goat cheese
Methionine 0mg 0.575mg Goat cheese
Phenylalanine 0mg 0.859mg Goat cheese
Valine 0mg 1.485mg Goat cheese
Histidine 0mg 0.589mg Goat cheese
Cholesterol 0mg 79mg Olive oil
Saturated Fat 13.808g 20.639g Olive oil
Monounsaturated Fat 72.961g 6.808g Olive oil
Polyunsaturated fat 10.523g 0.709g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Olive oil
30%
Goat cheese
Minerals Daily Need Coverage Score
2%
Olive oil
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 6.831g)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.