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Goat cheese vs. Amaranth — In-Depth Nutrition Comparison

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How are goat cheese and amaranth different?

  • Goat cheese is higher in vitamin B2, copper, phosphorus, calcium, and vitamin B3; however, amaranth is richer in manganese, magnesium, fiber, and iron.
  • Daily need coverage for vitamin B2 for goat cheese is 50% higher.
  • Goat cheese contains 69 times more sodium than amaranth. While goat cheese contains 415mg of sodium, amaranth contains only 6mg.
  • Goat cheese has a lower glycemic index (0) than amaranth (97).

Cheese, goat, semisoft type and Amaranth grain, cooked are the varieties used in this article.

Infographic

Goat cheese vs Amaranth 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +534%
Contains more PotassiumPotassium +17%
Contains more CopperCopper +278.5%
Contains more PhosphorusPhosphorus +153.4%
Contains more MagnesiumMagnesium +124.1%
Contains more IronIron +29.6%
Contains more ZincZinc +30.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +818.3%
Contains more SeleniumSelenium +44.7%

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.
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +2972.7%
Contains more Vitamin B3Vitamin B3 +388.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +88.3%
Contains more FolateFolate +1000%
~equal in Vitamin C ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +467.9%
Contains more FatsFats +1788.6%
Contains more OtherOther +281.8%
Contains more CarbsCarbs +15475%
Contains more WaterWater +65.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Amaranth DV% diff.
Saturated fat 20.639g 94%
Vitamin B2 0.676mg 0.022mg 50%
Copper 0.564mg 0.149mg 46%
Vitamin A 407µg 45%
Fats 29.84g 1.58g 43%
Protein 21.58g 3.8g 36%
Manganese 0.093mg 0.854mg 33%
Phosphorus 375mg 148mg 32%
Cholesterol 79mg 26%
Calcium 298mg 47mg 25%
Sodium 415mg 6mg 18%
Monounsaturated fat 6.808g 17%
Calories 364kcal 102kcal 13%
Magnesium 29mg 65mg 9%
Vitamin B12 0.22µg 9%
Fiber 0g 2.1g 8%
Starch 16.23g 7%
Iron 1.62mg 2.1mg 6%
Carbs 0.12g 18.69g 6%
Vitamin B3 1.148mg 0.235mg 6%
Folate 2µg 22µg 5%
Vitamin B1 0.072mg 0.015mg 5%
Polyunsaturated fat 0.709g 5%
Vitamin B5 0.19mg 4%
Vitamin B6 0.06mg 0.113mg 4%
Choline 15.4mg 3%
Selenium 3.8µg 5.5µg 3%
Vitamin D 22IU 3%
Vitamin D 0.5µg 3%
Vitamin K 2.5µg 2%
Zinc 0.66mg 0.86mg 2%
Potassium 158mg 135mg 1%
Net carbs 0.12g 16.59g N/A
Sugar 0.12g N/A
Vitamin E 0.26mg 0.19mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Amaranth
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
32%
Goat cheese
5%
Amaranth
Minerals Daily Need Coverage Score
64%
Goat cheese
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 409mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 20.639g)
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.

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.