Feta vs Goat cheese - Health impact and Nutrition Comparison
Feta is rich in calcium, zinc, B2, B5, B6, B12, folate. It is lower in calories and fats. Feta has a higher amount of sodium. Goat cheese is rich in phosphorus, copper, magnesium, iron, vitamin A, and proteins. It has a lower glycemic index and carbohydrate content.
Table of contents
- Nutritional content comparison
- Glycemic index
- Vitamin content comparison
- Mineral content comparison
- Weight Loss & Diets
- Health impacts
- Health Benefits
- Downsides & Risks
Feta is a white cheese that originates from Greece. Feta cheesemaking uses sheep's milk. It is used as a "refreshing type of cheese," meaning it is not melted and not used for baking or cooking. Feta cheese usage in salads is widespread, and it is associated with olive oil and lemon dressing. It is also used in dips and as a condiment in sandwiches or pizzas. It is considered a cultural food for Greeks and is common in Greek gastronomy. Feta cheesemaking dates back to the 8th century BC.
On the other hand, we have goat cheese to compare with feta. As the name suggests, goat cheese comes from goat milk, and it can be soft, semisolid, and hard. Goat cheese can sometimes have a tart flavor due to the nutrients and compounds present in goat's milk. Goat cheese is most prevalent in France, as it is part of the French gastronomy and is famously known as "Fromage de chèvre." It is usually considered a delicacy and can be consumed raw, baked in a pie, added as a topping on pizza, or baked separately. It is used as a spread on bread and pairs it with something sweet such as honey.
This article will discuss the difference between feta cheese and goat cheese according to the nutritional content, vitamin content, mineral content, health impacts, and variations and usages.
Nutritional content comparison
The nutritional content comparison will be covering the amounts of carbohydrates, glycemic index, calories, proteins, fats, including saturated, monounsaturated, polyunsaturated, and cholesterol of both feta and goat cheese, based on 100g.
Feta and goat cheese have low amounts of carbohydrates. Feta has 4.1g of carbohydrates, whereas goat cheese has negligible amounts of carbohydrates which is 0.1g.
The glycemic index of feta is 27, which is considered low. However, for goat cheese, due to the lack of carbohydrates, the glycemic index is negligible.
Feta has 264 calories, which is lower than the calories in goat cheese, 364 calories per 100g.
The protein content of feta is 14.21g compared to goat cheese which is 21.58g. Goat cheese has higher amounts of protein relative to feta.
Feta contains 21.28g of fat, whereas goat cheese contains 29.8g of fat, which means feta has lower fat.
The distribution of fat content for both kinds of cheese is in the following way:
Feta contains 14.9g of saturated fat in comparison to goat cheese which has 20.6g. Thus, feta contains lower amounts of saturated fat compared to goat cheese.
Monounsaturated fat and polyunsaturated fat
Both contain similar amounts of monounsaturated fats, for feta 4.6g and goat cheese 6.8g.
The polyunsaturated fat is similar, with 0.6g for feta and 0.7g for goat cheese.
We can say that goat cheese is richer in unsaturated fats.
The cholesterol content present in feta is 89mg compared to goat cheese which contains 79mg. The daily recommendation of cholesterol is about 300mg.
Vitamin content comparison
The vitamin profiles of both feta and goat cheese, taking into consideration the recommended daily value (%RDV), is as follows:
|Vitamin A||422IU 14% RDV||1464IU 45% RDV|
|Vitamin B2||0.84mg 65% RDV||0.67mg 50% RDV|
|Vitamin B12||1.65mg 70%RDV||0.22mg 10%RDV|
|Vitamin B6||0.42mg 25% RDV||0.1mg 4% RDV|
|Vitamin B5||0.97mg 20% RDV||0.2mg 4%RDV|
|Folate||32mcg 8% RDV||2mg 1% RDV|
As the data shows, feta has a richer vitamin profile compared to goat cheese. Feta is richer in Vitamin B2, B12, B6, B5, folate. However, goat cheese is richer only in vitamin A compared to one feta.
Mineral content comparison
|Calcium||493 mg 38% RDV||298 mg 23% RDV|
|Sodium||917 mg 38% RDV||415 mg 17% RDV|
|Phosphorus||337 mg 27% RDV||375 mg 30% RDV|
|Copper||0.032 mg 4% RDV||0.564 mg 63% RDV|
|Magnesium||19 mg 5% RDV||29 mg 7% RDV|
|Zinc||2.88 mg 26% RDV||0.66 mg 6% RDV|
|Iron||0.65 4% RDV||1.62 mg 9% RDV|
As the data shows, feta is richer in calcium and zinc. However, goat cheese is richer in phosphorus, copper, magnesium, and iron. It is important to note that feta has higher amounts of sodium.
Weight Loss & Diets
We can consume feta and goat cheese during keto, dash, Atkins, Mediterranean, paleo, vegetarian, pescatarian, intermittent fasting, low carb, and anti-inflammatory diets.
For the Dukan diet, Individuals who are undergoing the Dukan diet can consume feta cheese. However, people who follow the Dukan diet must avoid goat cheese.
Vegans must avoid feta and goat cheese during the vegan diet.
Consumption of a moderate amount of dairy cheese, including feta and goat cheese, has reduced the risks of cardiovascular diseases. (1)
Goat cheese has shown a decrease in appetite and hunger after consumption compared to other types of dairy, including feta. This decrease in hunger and appetite would result in a decreased food intake in individuals who have diabetes, which results in lower blood glucose levels. (2)
Consumption of dairy, including feta and goat cheese, has shown a reduction in risks of the development of lung cancer. (3)
Both feta and goat cheese contains high amounts of methionine. This amino acid protects against low to moderate degrees of emphysema due to smoking. (4)
Downsides & Risks
Diabetic people should avoid eating feta cheese, and this is due to the high amounts of sodium that would affect kidney filtration of excess glucose. (5)
During dairy consumption, in specific feta cheese and goat cheese, an increase in rates for prostate cancer in males and uterine and breast cancer in females is recorded. (6)
In addition, Cancer patients undergoing treatment should avoid feta and goat cheese from unpasteurized milk during their treatments due to the risk of gastrointestinal infections that might occur due to unpasteurized milk. However, there should be no concern if feta and goat cheese are from pasteurized milk. (7)
Allergy and intolerance
Feta has a higher lactose content compared to goat cheese; Lactose intolerant individuals should avoid it.
Goat cheese allergies are also common. However, this is due to goat cheese casein and not lactose.
Both feta and goat cheese have shown allergic and intolerance responses, feta due to lactose intolerance, and goat cheese due to goat casein. (8)
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in glycemic index|
|Lower in price|
|Lower in Saturated Fat|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|