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Crackers vs. Goat cheese — In-Depth Nutrition Comparison

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What are the main differences between crackers and goat cheese?

  • Crackers are richer in vitamin K, iron, vitamin B1, folate, vitamin B3, and vitamin E, while goat cheese is higher in copper and vitamin A.
  • Goat cheese's daily need coverage for saturated fat is 75% higher.
  • Goat cheese has 46 times less folate than crackers. Crackers have 92µg of folate, while goat cheese has 2µg.
  • Crackers are lower in saturated fat.
  • Crackers have a higher glycemic index (63) than goat cheese (0).

We used Crackers, standard snack-type, regular and Cheese, goat, semisoft type types in this comparison.

Infographic

Crackers vs Goat cheese infographic
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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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 IronIron +148.8%
Contains more ManganeseManganese +428%
Contains more SeleniumSelenium +76.3%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +148.3%
Contains more PotassiumPotassium +33.9%
Contains more CopperCopper +442.3%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +51.2%
Contains less SodiumSodium -42.8%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +1065.4%
Contains more Vitamin B1Vitamin B1 +477.8%
Contains more Vitamin B3Vitamin B3 +279.1%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin KVitamin K +2672%
Contains more FolateFolate +4500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +60.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.06mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +50983.3%
Contains more ProteinProtein +225%
Contains more FatsFats +12.9%
Contains more WaterWater +1349.7%
Contains more OtherOther +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 -73.1%
Contains more Poly. FatPolyunsaturated fat +1752.9%
~equal in Monounsaturated fat ~6.808g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Goat cheese DV% diff.
Polyunsaturated fat 13.137g 0.709g 83%
Saturated fat 5.562g 20.639g 69%
Vitamin K 69.3µg 2.5µg 56%
Copper 0.104mg 0.564mg 51%
Vitamin A 0µg 407µg 45%
Iron 4.03mg 1.62mg 30%
Protein 6.64g 21.58g 30%
Vitamin B1 0.416mg 0.072mg 29%
Cholesterol 0mg 79mg 26%
Folate 92µg 2µg 23%
Starch 49.69g 20%
Carbs 61.3g 0.12g 20%
Vitamin B3 4.352mg 1.148mg 20%
Calcium 120mg 298mg 18%
Phosphorus 248mg 375mg 18%
Vitamin E 3.03mg 0.26mg 18%
Manganese 0.491mg 0.093mg 17%
Vitamin B2 0.456mg 0.676mg 17%
Sodium 726mg 415mg 14%
Vitamin B12 0µg 0.22µg 9%
Fiber 2.3g 0g 9%
Calories 510kcal 364kcal 7%
Selenium 6.7µg 3.8µg 5%
Vitamin B5 0.417mg 0.19mg 5%
Fats 26.43g 29.84g 5%
Vitamin D 0µg 0.5µg 3%
Magnesium 18mg 29mg 3%
Vitamin D 0IU 22IU 3%
Zinc 0.49mg 0.66mg 2%
Potassium 118mg 158mg 1%
Choline 9.6mg 15.4mg 1%
Monounsaturated fat 6.553g 6.808g 1%
Net carbs 59g 0.12g N/A
Sugar 8.18g 0.12g N/A
Vitamin B6 0.063mg 0.06mg 0%
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.227mg 0%
Threonine 0.193mg 0.805mg 0%
Isoleucine 0.246mg 0.893mg 0%
Leucine 0.471mg 1.861mg 0%
Lysine 0.103mg 1.549mg 0%
Methionine 0.112mg 0.575mg 0%
Phenylalanine 0.331mg 0.859mg 0%
Valine 0.294mg 1.485mg 0%
Histidine 0.145mg 0.589mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Goat cheese
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
49%
Crackers
32%
Goat cheese
Minerals Daily Need Coverage Score
56%
Crackers
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 8.06g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 311mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 63)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 15.077g)
Which food is richer in minerals?
?
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.
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.