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Feta vs. Goat cheese — In-Depth Nutrition Comparison

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What are the main differences between Feta and Goat cheese?

  • Feta is richer in Vitamin B12, Vitamin B6, Selenium, Zinc, Calcium, and Vitamin B5, while Goat cheese is higher in Copper, and Vitamin A RAE.
  • Feta's daily need coverage for Vitamin B12 is 61% higher.
  • Goat cheese has 7 times less Vitamin B6 than Feta. Feta has 0.424mg of Vitamin B6, while Goat cheese has 0.06mg.
  • Goat cheese is lower in Sodium.

We used Cheese, feta and Cheese, goat, semisoft type types in this comparison.

Infographic

Feta 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.
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +65.4%
Contains more ZincZinc +336.4%
Contains more SeleniumSelenium +294.7%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +154.8%
Contains more IronIron +149.2%
Contains more CopperCopper +1662.5%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -54.7%
Contains more ManganeseManganese +232.1%

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.
Feta
6
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% 25% 3.6% 12% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 B1Vitamin B1 +113.9%
Contains more Vitamin B2Vitamin B2 +24.9%
Contains more Vitamin B5Vitamin B5 +408.9%
Contains more Vitamin B6Vitamin B6 +606.7%
Contains more Vitamin B12Vitamin B12 +668.2%
Contains more FolateFolate +1500%
Contains more Vitamin AVitamin A +246.9%
Contains more Vitamin E Vitamin E +44.4%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B3Vitamin B3 +15.8%
Contains more Vitamin KVitamin K +38.9%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +3308.3%
Contains more WaterWater +21.3%
Contains more OtherOther +76.9%
Contains more ProteinProtein +51.9%
Contains more FatsFats +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
1
74% 23% 3%
Saturated Fat: Sat. Fat 14.946 g
Monounsaturated Fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 -27.6%
Contains more Mono. FatMonounsaturated Fat +47.3%
Contains more Poly. FatPolyunsaturated fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Goat cheese Opinion
Calories 264kcal 364kcal Goat cheese
Protein 14.21g 21.58g Goat cheese
Fats 21.28g 29.84g Goat cheese
Net carbs 4.09g 0.12g Feta
Carbs 4.09g 0.12g Feta
Cholesterol 89mg 79mg Goat cheese
Vitamin D 16IU 22IU Goat cheese
Magnesium 19mg 29mg Goat cheese
Calcium 493mg 298mg Feta
Potassium 62mg 158mg Goat cheese
Iron 0.65mg 1.62mg Goat cheese
Sugar 4.09g 0.12g Goat cheese
Copper 0.032mg 0.564mg Goat cheese
Zinc 2.88mg 0.66mg Feta
Phosphorus 337mg 375mg Goat cheese
Sodium 917mg 415mg Goat cheese
Vitamin A 422IU 1464IU Goat cheese
Vitamin A RAE 125µg 407µg Goat cheese
Vitamin E 0.18mg 0.26mg Goat cheese
Vitamin D 0.4µg 0.5µg Goat cheese
Manganese 0.028mg 0.093mg Goat cheese
Selenium 15µg 3.8µg Feta
Vitamin B1 0.154mg 0.072mg Feta
Vitamin B2 0.844mg 0.676mg Feta
Vitamin B3 0.991mg 1.148mg Goat cheese
Vitamin B5 0.967mg 0.19mg Feta
Vitamin B6 0.424mg 0.06mg Feta
Vitamin B12 1.69µg 0.22µg Feta
Vitamin K 1.8µg 2.5µg Goat cheese
Folate 32µg 2µg Feta
Choline 15.4mg 15.4mg
Saturated Fat 14.946g 20.639g Feta
Monounsaturated Fat 4.623g 6.808g Goat cheese
Polyunsaturated fat 0.591g 0.709g Goat cheese
Tryptophan 0.2mg 0.227mg Goat cheese
Threonine 0.637mg 0.805mg Goat cheese
Isoleucine 0.803mg 0.893mg Goat cheese
Leucine 1.395mg 1.861mg Goat cheese
Lysine 1.219mg 1.549mg Goat cheese
Methionine 0.368mg 0.575mg Goat cheese
Phenylalanine 0.675mg 0.859mg Goat cheese
Valine 1.065mg 1.485mg Goat cheese
Histidine 0.397mg 0.589mg Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
29%
Goat cheese
Minerals Daily Need Coverage Score
63%
Feta
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 502mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 5.693g)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.