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  6. Salmon raw vs. Goat cheese

Salmon raw vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between Salmon raw and Goat cheese

  • Salmon raw has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, and Vitamin B5, however, Goat cheese is higher in Vitamin A RAE, Copper, Calcium, and Phosphorus.
  • Salmon raw covers your daily need of Vitamin B12 123% more than Goat cheese.
  • Salmon raw has 14 times more Vitamin B6 than Goat cheese. While Salmon raw has 0.818mg of Vitamin B6, Goat cheese has only 0.06mg.
  • Salmon raw has less Saturated Fat.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Cheese, goat, semisoft type.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
3
:
6
Goat cheese
Goat cheese
Contains more Potassium +210.1%
Contains less Sodium -89.4%
Contains more Selenium +860.5%
Contains more Calcium +2383.3%
Contains more Iron +102.5%
Contains more Phosphorus +87.5%
Contains more Copper +125.6%
Contains more Manganese +481.3%
Equal in Magnesium - 29
Equal in Zinc - 0.66
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Potassium +210.1%
Contains less Sodium -89.4%
Contains more Selenium +860.5%
Contains more Calcium +2383.3%
Contains more Iron +102.5%
Contains more Phosphorus +87.5%
Contains more Copper +125.6%
Contains more Manganese +481.3%
Equal in Magnesium - 29
Equal in Zinc - 0.66

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.
Salmon raw
Salmon raw
6
:
5
Goat cheese
Goat cheese
Contains more Vitamin B1 +213.9%
Contains more Vitamin B3 +584.7%
Contains more Vitamin B5 +775.8%
Contains more Vitamin B6 +1263.3%
Contains more Folate +1150%
Contains more Vitamin B12 +1345.5%
Contains more Vitamin A +3560%
Contains more Vitamin B2 +77.9%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 +213.9%
Contains more Vitamin B3 +584.7%
Contains more Vitamin B5 +775.8%
Contains more Vitamin B6 +1263.3%
Contains more Folate +1150%
Contains more Vitamin B12 +1345.5%
Contains more Vitamin A +3560%
Contains more Vitamin B2 +77.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
3
Goat cheese
Goat cheese
Contains more Water +50.5%
Contains more Other +81%
Contains more Fats +370.7%
Contains more Carbs +∞%
Equal in Protein - 21.58
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 Water +50.5%
Contains more Other +81%
Contains more Fats +370.7%
Contains more Carbs +∞%
Equal in Protein - 21.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Goat cheese
Goat cheese
Contains less Saturated Fat -95.2%
Contains more Polyunsaturated fat +258.1%
Contains more Monounsaturated Fat +223.7%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 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 -95.2%
Contains more Polyunsaturated fat +258.1%
Contains more Monounsaturated Fat +223.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Goat cheese Opinion
Net carbs 0g 0.12g Goat cheese
Protein 19.84g 21.58g Goat cheese
Fats 6.34g 29.84g Goat cheese
Carbs 0g 0.12g Goat cheese
Calories 142kcal 364kcal Goat cheese
Sugar 0.12g Salmon raw
Calcium 12mg 298mg Goat cheese
Iron 0.8mg 1.62mg Goat cheese
Magnesium 29mg 29mg
Phosphorus 200mg 375mg Goat cheese
Potassium 490mg 158mg Salmon raw
Sodium 44mg 415mg Salmon raw
Zinc 0.64mg 0.66mg Goat cheese
Copper 0.25mg 0.564mg Goat cheese
Manganese 0.016mg 0.093mg Goat cheese
Selenium 36.5µg 3.8µg Salmon raw
Vitamin A 40IU 1464IU Goat cheese
Vitamin A RAE 12µg 407µg Goat cheese
Vitamin E 0.26mg Goat cheese
Vitamin D 22IU Goat cheese
Vitamin D 0.5µg Goat cheese
Vitamin B1 0.226mg 0.072mg Salmon raw
Vitamin B2 0.38mg 0.676mg Goat cheese
Vitamin B3 7.86mg 1.148mg Salmon raw
Vitamin B5 1.664mg 0.19mg Salmon raw
Vitamin B6 0.818mg 0.06mg Salmon raw
Folate 25µg 2µg Salmon raw
Vitamin B12 3.18µg 0.22µg Salmon raw
Vitamin K 2.5µg Goat cheese
Tryptophan 0.222mg 0.227mg Goat cheese
Threonine 0.87mg 0.805mg Salmon raw
Isoleucine 0.914mg 0.893mg Salmon raw
Leucine 1.613mg 1.861mg Goat cheese
Lysine 1.822mg 1.549mg Salmon raw
Methionine 0.587mg 0.575mg Salmon raw
Phenylalanine 0.775mg 0.859mg Goat cheese
Valine 1.022mg 1.485mg Goat cheese
Histidine 0.584mg 0.589mg Goat cheese
Cholesterol 55mg 79mg Salmon raw
Saturated Fat 0.981g 20.639g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 6.808g Goat cheese
Polyunsaturated fat 2.539g 0.709g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
83%
Salmon raw
30%
Goat cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 371mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 19.658g)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $11)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.