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  6. Goat cheese vs. Canola oil

Goat cheese vs. Canola oil — In-Depth Nutrition Comparison

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How are goat cheese and canola oil different?

  • Goat cheese is higher in copper, phosphorus, vitamin B2, calcium, vitamin A, and iron; however, canola oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for canola oil is 115% higher.
  • Canola oil has less cholesterol.

Cheese, goat, semisoft type and Oil, canola are the varieties used in this article.

Infographic

Goat cheese vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +7600%
Contains more Vitamin EVitamin E +6615.4%
Contains more Vitamin KVitamin K +2752%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat cheese Canola oil DV% diff.
Polyunsaturated fat 0.709g 28.142g 183%
Monounsaturated fat 6.808g 63.276g 141%
Vitamin E 0.26mg 17.46mg 115%
Fats 29.84g 100g 108%
Copper 0.564mg 0mg 63%
Saturated fat 20.639g 7.365g 60%
Vitamin K 2.5µg 71.3µg 57%
Phosphorus 375mg 0mg 54%
Vitamin B2 0.676mg 0mg 52%
Vitamin A 407µg 0µg 45%
Protein 21.58g 0g 43%
Calcium 298mg 0mg 30%
Calories 364kcal 884kcal 26%
Cholesterol 79mg 0mg 26%
Iron 1.62mg 0mg 20%
Sodium 415mg 0mg 18%
Vitamin B12 0.22µg 0µg 9%
Vitamin B3 1.148mg 0mg 7%
Selenium 3.8µg 0µg 7%
Magnesium 29mg 0mg 7%
Zinc 0.66mg 0mg 6%
Vitamin B1 0.072mg 0mg 6%
Vitamin B6 0.06mg 0mg 5%
Potassium 158mg 0mg 5%
Manganese 0.093mg 0mg 4%
Vitamin B5 0.19mg 0mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 0.2mg 3%
Folate 2µg 0µg 1%
Net carbs 0.12g 0g N/A
Carbs 0.12g 0g 0%
Sugar 0.12g 0g N/A
Trans fat 0.395g 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%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +235.1%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +829.4%
Contains more Poly. FatPolyunsaturated fat +3869.3%

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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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.