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  6. Feta vs. Goat cheese

Feta vs. Goat cheese — Health Impact and Nutrition Comparison

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Feta
vs
Goat cheese

Infographic

Feta 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.
Feta
Feta
3
:
7
Goat cheese
Goat cheese
Contains more Calcium +65.4%
Contains more Zinc +336.4%
Contains more Selenium +294.7%
Contains more Iron +149.2%
Contains more Magnesium +52.6%
Contains more Phosphorus +11.3%
Contains more Potassium +154.8%
Contains less Sodium -54.7%
Contains more Copper +1662.5%
Contains more Manganese +232.1%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Calcium +65.4%
Contains more Zinc +336.4%
Contains more Selenium +294.7%
Contains more Iron +149.2%
Contains more Magnesium +52.6%
Contains more Phosphorus +11.3%
Contains more Potassium +154.8%
Contains less Sodium -54.7%
Contains more Copper +1662.5%
Contains more Manganese +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
Feta
6
:
5
Goat cheese
Goat cheese
Contains more Vitamin B1 +113.9%
Contains more Vitamin B2 +24.9%
Contains more Vitamin B5 +408.9%
Contains more Vitamin B6 +606.7%
Contains more Folate +1500%
Contains more Vitamin B12 +668.2%
Contains more Vitamin A +246.9%
Contains more Vitamin E +44.4%
Contains more Vitamin D +25%
Contains more Vitamin B3 +15.8%
Contains more Vitamin K +38.9%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
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 B1 +113.9%
Contains more Vitamin B2 +24.9%
Contains more Vitamin B5 +408.9%
Contains more Vitamin B6 +606.7%
Contains more Folate +1500%
Contains more Vitamin B12 +668.2%
Contains more Vitamin A +246.9%
Contains more Vitamin E +44.4%
Contains more Vitamin D +25%
Contains more Vitamin B3 +15.8%
Contains more Vitamin K +38.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Goat cheese
Goat cheese
Contains more Carbs +3308.3%
Contains more Water +21.3%
Contains more Other +76.9%
Contains more Protein +51.9%
Contains more Fats +40.2%
Feta
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
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 Carbs +3308.3%
Contains more Water +21.3%
Contains more Other +76.9%
Contains more Protein +51.9%
Contains more Fats +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
:
2
Goat cheese
Goat cheese
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +47.3%
Contains more Polyunsaturated fat +20%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 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 -27.6%
Contains more Monounsaturated Fat +47.3%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 4.09g 0.12g Feta
Protein 14.21g 21.58g Goat cheese
Fats 21.28g 29.84g Goat cheese
Carbs 4.09g 0.12g Feta
Calories 264kcal 364kcal Goat cheese
Sugar 4.09g 0.12g Goat cheese
Calcium 493mg 298mg Feta
Iron 0.65mg 1.62mg Goat cheese
Magnesium 19mg 29mg Goat cheese
Phosphorus 337mg 375mg Goat cheese
Potassium 62mg 158mg Goat cheese
Sodium 917mg 415mg Goat cheese
Zinc 2.88mg 0.66mg Feta
Copper 0.032mg 0.564mg Goat cheese
Manganese 0.028mg 0.093mg Goat cheese
Selenium 15µg 3.8µg Feta
Vitamin A 422IU 1464IU Goat cheese
Vitamin A RAE 125µg 407µg Goat cheese
Vitamin E 0.18mg 0.26mg Goat cheese
Vitamin D 16IU 22IU Goat cheese
Vitamin D 0.4µg 0.5µg Goat cheese
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
Folate 32µg 2µg Feta
Vitamin B12 1.69µg 0.22µg Feta
Vitamin K 1.8µg 2.5µg 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
Cholesterol 89mg 79mg Goat cheese
Saturated Fat 14.946g 20.639g Feta
Monounsaturated Fat 4.623g 6.808g Goat cheese
Polyunsaturated fat 0.591g 0.709g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
30%
Goat cheese
Minerals Daily Need Coverage Score
63%
Feta
64%
Goat cheese

Comparison summary

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 Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 10mg)
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.