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Goat cheese vs. Avocado — In-Depth Nutrition Comparison

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The main differences between goat cheese and avocadoes

  • Goat cheese is richer in phosphorus, vitamin B2, copper, calcium, and vitamin A, yet avocadoes are richer in fiber, vitamin B5, and folate.
  • Daily need coverage for saturated fat for goat cheese is 93% higher.
  • Goat cheese has a lower glycemic index than avocadoes.

Food types used in this article are Cheese, goat, semisoft type and Avocados, raw, all commercial varieties.

Infographic

Goat cheese vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +2383.3%
Contains more IronIron +194.5%
Contains more CopperCopper +196.8%
Contains more PhosphorusPhosphorus +621.2%
Contains more SeleniumSelenium +850%
Contains more PotassiumPotassium +207%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +52.7%
~equal in Magnesium ~29mg
~equal in Zinc ~0.64mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +5714.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +696.2%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B5Vitamin B5 +631.1%
Contains more Vitamin B6Vitamin B6 +328.3%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +3950%
~equal in Vitamin B1 ~0.067mg
~equal in Choline ~14.2mg

All nutrients comparison - raw data values

Nutrient Goat cheese Avocado DV% diff.
Saturated fat 20.639g 2.126g 84%
Phosphorus 375mg 52mg 46%
Vitamin A 407µg 7µg 44%
Vitamin B2 0.676mg 0.13mg 42%
Copper 0.564mg 0.19mg 42%
Protein 21.58g 2g 39%
Calcium 298mg 12mg 29%
Fiber 0g 6.7g 27%
Cholesterol 79mg 0mg 26%
Vitamin B5 0.19mg 1.389mg 24%
Fats 29.84g 14.66g 23%
Folate 2µg 81µg 20%
Sodium 415mg 7mg 18%
Vitamin K 2.5µg 21µg 15%
Vitamin B6 0.06mg 0.257mg 15%
Iron 1.62mg 0.55mg 13%
Vitamin E 0.26mg 2.07mg 12%
Vitamin C 0mg 10mg 11%
Calories 364kcal 160kcal 10%
Potassium 158mg 485mg 10%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 0.709g 1.816g 7%
Monounsaturated fat 6.808g 9.799g 7%
Selenium 3.8µg 0.4µg 6%
Vitamin B3 1.148mg 1.738mg 4%
Vitamin D 22IU 0IU 3%
Carbs 0.12g 8.53g 3%
Vitamin D 0.5µg 0µg 3%
Manganese 0.093mg 0.142mg 2%
Net carbs 0.12g 1.83g N/A
Magnesium 29mg 29mg 0%
Sugar 0.12g 0.66g N/A
Zinc 0.66mg 0.64mg 0%
Starch 0.11g 0%
Vitamin B1 0.072mg 0.067mg 0%
Choline 15.4mg 14.2mg 0%
Tryptophan 0.227mg 0.025mg 0%
Threonine 0.805mg 0.073mg 0%
Isoleucine 0.893mg 0.084mg 0%
Leucine 1.861mg 0.143mg 0%
Lysine 1.549mg 0.132mg 0%
Methionine 0.575mg 0.038mg 0%
Phenylalanine 0.859mg 0.097mg 0%
Valine 1.485mg 0.107mg 0%
Histidine 0.589mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +979%
Contains more FatsFats +103.5%
Contains more OtherOther +86.1%
Contains more CarbsCarbs +7008.3%
Contains more WaterWater +60.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +43.9%
Contains more Poly. FatPolyunsaturated fat +156.1%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.