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Goat cheese vs. Blackberry — In-Depth Nutrition Comparison

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How are goat cheese and blackberries different?

  • Goat cheese is higher in phosphorus, vitamin B2, copper, calcium, and vitamin A; however, blackberries are richer in manganese, vitamin C, and fiber.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Goat cheese has a lower glycemic index (0) than blackberries (25).

Cheese, goat, semisoft type and Blackberries, raw are the varieties used in this article.

Infographic

Goat cheese vs Blackberry 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.
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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +927.6%
Contains more IronIron +161.3%
Contains more CopperCopper +241.8%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +1604.5%
Contains more SeleniumSelenium +850%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +594.6%
~equal in Potassium ~162mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +2500%
Contains more Vitamin B3Vitamin B3 +77.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +81.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin KVitamin K +692%
Contains more FolateFolate +1150%

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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1452.5%
Contains more FatsFats +5989.8%
Contains more OtherOther +716.7%
Contains more CarbsCarbs +7908.3%
Contains more WaterWater +93.7%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +14385.1%
Contains more Poly. FatPolyunsaturated fat +153.2%
Contains less Sat. FatSaturated fat -99.9%

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 Blackberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Blackberry DV% diff.
Saturated fat 20.639g 0.014g 94%
Vitamin B2 0.676mg 0.026mg 50%
Phosphorus 375mg 22mg 50%
Fats 29.84g 0.49g 45%
Vitamin A 407µg 11µg 44%
Copper 0.564mg 0.165mg 44%
Protein 21.58g 1.39g 40%
Calcium 298mg 29mg 27%
Cholesterol 79mg 0mg 26%
Manganese 0.093mg 0.646mg 24%
Vitamin C 0mg 21mg 23%
Fiber 0g 5.3g 21%
Sodium 415mg 1mg 18%
Monounsaturated fat 6.808g 0.047g 17%
Calories 364kcal 43kcal 16%
Vitamin K 2.5µg 19.8µg 14%
Iron 1.62mg 0.62mg 13%
Vitamin B12 0.22µg 0µg 9%
Folate 2µg 25µg 6%
Selenium 3.8µg 0.4µg 6%
Vitamin E 0.26mg 1.17mg 6%
Vitamin B1 0.072mg 0.02mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.709g 0.28g 3%
Carbs 0.12g 9.61g 3%
Fructose 2.4g 3%
Vitamin B3 1.148mg 0.646mg 3%
Vitamin B6 0.06mg 0.03mg 2%
Vitamin B5 0.19mg 0.276mg 2%
Magnesium 29mg 20mg 2%
Choline 15.4mg 8.5mg 1%
Zinc 0.66mg 0.53mg 1%
Net carbs 0.12g 4.31g N/A
Potassium 158mg 162mg 0%
Sugar 0.12g 4.88g N/A
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 Blackberry
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
17%
Blackberry
Minerals Daily Need Coverage Score
64%
Goat cheese
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 4.76g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 414mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 20.625g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.