Feta vs Goat cheese - Health impact and Nutrition Comparison

Introduction

Feta is a white cheese that originates from Greece. It is usually made with sheep’s milk. It is used as a “refreshing type of cheese”, meaning that it is not melted and not used for baking or cooking. It is famously used as a topping for salads with a dressing of olive oil, it is also used in dips, and as a condiment in sandwiches or pizzas. It is considered a cultural food for Greeks and is highly used in Greek gastronomy. Feta cheesemaking dates back to the 8th century BC. 

Goat cheese, as the name suggests comes from goat milk, and it can be soft, semisolid, and hard. Goat cheese can sometimes have a tart flavor to it due to the nutrients and compounds present in goat’s milk. Goat cheese is most popular 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, or baked in a pie, added as a topping on pizza, or baked separately.  It is used as a spread on bread and is usually paired with something sweet such as honey. 

In this article, the nutritional content, vitamin content, mineral content, health impacts, and variations and usages of both feta and goat cheese will be discussed. 

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.

Carbohydrates

Feta and goat cheese are considered to have low amounts of carbohydrates. Feta has 4.1g of carbohydrates, whereas goat cheese has negligible amounts of carbohydrates which is 0.1g.

Glycemic index

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. 

Calories 

Feta has 264 calories, which is lower than the calories in goat cheese which are 364 calories per 100g.

Protein

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.

Fat

Feta contains 21.28g of fat whereas goat cheese contains 29.8g of fat. Meaning that feta has lower amounts of fat.
The fat content of both feta and goat cheese are distributed in the following way:

Saturated fat:

Feta contains 14.9g of saturated fat in comparison to goat cheese which contains 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 for goat cheese 6.8g.
The polyunsaturated fat is similar for both with 0.6g for feta and 0.7g for goat cheese. 
It can be said that goat cheese is richer in unsaturated fats.

Cholesterol

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:

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

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

Both feta and goat cheese can be consumed during keto, dash, Atkins, Mediterranean, paleo, vegetarian, pescatarian, intermittent fasting, low carb, and anti-inflammatory diets.

Feta can be consumed during the Dukan diet, however, goat cheese must be avoided.

Feta and goat cheese must be avoided during the vegan diet.

Health impacts

Health Benefits

Cardiovascular Health

Consumption of a moderate amount of dairy cheese, including feta and goat cheese, has proven to reduce the risks of cardiovascular diseases. (1)

Diabetes

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 an decreased intake of food in individuals who suffer from diabetes, which results in lower blood glucose levels. (2) 

Cancer 

Consumption of dairy, including feta and goat cheese has shown reduction in risks of development of lung cancer. (3)

Emphysema

Both feta and goat cheese contain high amounts of methionine which is an amino acid that has a role in protecting against low to moderate degree of emphysema due to smoking. (4)

Downsides & Risks 

Diabetes

Feta cheese is recommended to be avoided for individuals who suffer from diabetes, this is due to the high amounts of sodium that would affect kidney filtration of excess glucose. (5)

Cancer

An increased risk has been observed in prostate cancer in males, endometrial cancer in females, and breast cancer in both sexes while consuming dairy cheese, including feta and goat cheese. (6)

In addition to that, it is recommended to avoid feta and goat cheese from unpasteurized milk during cancer treatments. This is due to the risk of gastrointestinal infections that might occur due to unpasteurized milk. However, if both feta and goat cheese are made from pasteurized milk, there should be no concern. (7)

Allergy and intolerance

Feta has a higher lactose content compared to goat cheese, it should be avoided for individuals who are lactose intolerant or allergic to lactose.

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)

Summary

In summary, 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, and has a lower glycemic index and carbohydrate content.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867544/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579670/
3. https://pubmed.ncbi.nlm.nih.gov/26877260/
4. https://pubmed.ncbi.nlm.nih.gov/12009885/
5. https://www.journalofdairyscience.org/article/S0022-0302(11)00117-2/abstract
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352799/#R19
7. https://www.cancer.net/blog/2014-04/foods-avoid-during-cancer-treatment
8. https://pubmed.ncbi.nlm.nih.gov/10457109/