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  6. Goat cheese vs. Cauliflower

Goat cheese vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between Goat cheese and Cauliflower

  • Goat cheese has more Copper, Vitamin B2, Phosphorus, Vitamin A RAE, Calcium, and Iron, however, Cauliflower has more Vitamin C.
  • Goat cheese's daily need coverage for Saturated Fat is 103% more.
  • Cauliflower is lower in Cholesterol.

The food varieties used in the comparison are Cheese, goat, semisoft type and Cauliflower, raw.

Infographic

Goat cheese vs Cauliflower 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.
Goat cheese
Goat cheese
7
:
3
Cauliflower
Cauliflower
Contains more Calcium +1254.5%
Contains more Iron +285.7%
Contains more Magnesium +93.3%
Contains more Phosphorus +752.3%
Contains more Zinc +144.4%
Contains more Copper +1346.2%
Contains more Selenium +533.3%
Contains more Potassium +89.2%
Contains less Sodium -92.8%
Contains more Manganese +66.7%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +1254.5%
Contains more Iron +285.7%
Contains more Magnesium +93.3%
Contains more Phosphorus +752.3%
Contains more Zinc +144.4%
Contains more Copper +1346.2%
Contains more Selenium +533.3%
Contains more Potassium +89.2%
Contains less Sodium -92.8%
Contains more Manganese +66.7%

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.
Goat cheese
Goat cheese
7
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +44%
Contains more Vitamin B2 +1026.7%
Contains more Vitamin B3 +126.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +251.1%
Contains more Vitamin B6 +206.7%
Contains more Folate +2750%
Contains more Vitamin K +520%
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +44%
Contains more Vitamin B2 +1026.7%
Contains more Vitamin B3 +126.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +251.1%
Contains more Vitamin B6 +206.7%
Contains more Folate +2750%
Contains more Vitamin K +520%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Cauliflower
Cauliflower
Contains more Protein +1024%
Contains more Fats +10557.1%
Contains more Other +286.8%
Contains more Carbs +4041.7%
Contains more Water +102.3%
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +1024%
Contains more Fats +10557.1%
Contains more Other +286.8%
Contains more Carbs +4041.7%
Contains more Water +102.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +19923.5%
Contains more Polyunsaturated fat +2187.1%
Contains less Saturated Fat -99.4%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +19923.5%
Contains more Polyunsaturated fat +2187.1%
Contains less Saturated Fat -99.4%

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 Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Cauliflower Opinion
Net carbs 0.12g 2.97g Cauliflower
Protein 21.58g 1.92g Goat cheese
Fats 29.84g 0.28g Goat cheese
Carbs 0.12g 4.97g Cauliflower
Calories 364kcal 25kcal Goat cheese
Fructose 0.97g Cauliflower
Sugar 0.12g 1.91g Goat cheese
Fiber 0g 2g Cauliflower
Calcium 298mg 22mg Goat cheese
Iron 1.62mg 0.42mg Goat cheese
Magnesium 29mg 15mg Goat cheese
Phosphorus 375mg 44mg Goat cheese
Potassium 158mg 299mg Cauliflower
Sodium 415mg 30mg Cauliflower
Zinc 0.66mg 0.27mg Goat cheese
Copper 0.564mg 0.039mg Goat cheese
Manganese 0.093mg 0.155mg Cauliflower
Selenium 3.8µg 0.6µg Goat cheese
Vitamin A 1464IU 0IU Goat cheese
Vitamin A RAE 407µg 0µg Goat cheese
Vitamin E 0.26mg 0.08mg Goat cheese
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.072mg 0.05mg Goat cheese
Vitamin B2 0.676mg 0.06mg Goat cheese
Vitamin B3 1.148mg 0.507mg Goat cheese
Vitamin B5 0.19mg 0.667mg Cauliflower
Vitamin B6 0.06mg 0.184mg Cauliflower
Folate 2µg 57µg Cauliflower
Vitamin B12 0.22µg 0µg Goat cheese
Vitamin K 2.5µg 15.5µg Cauliflower
Tryptophan 0.227mg 0.02mg Goat cheese
Threonine 0.805mg 0.076mg Goat cheese
Isoleucine 0.893mg 0.071mg Goat cheese
Leucine 1.861mg 0.106mg Goat cheese
Lysine 1.549mg 0.217mg Goat cheese
Methionine 0.575mg 0.02mg Goat cheese
Phenylalanine 0.859mg 0.065mg Goat cheese
Valine 1.485mg 0.125mg Goat cheese
Histidine 0.589mg 0.056mg Goat cheese
Cholesterol 79mg 0mg Cauliflower
Saturated Fat 20.639g 0.13g Cauliflower
Monounsaturated Fat 6.808g 0.034g Goat cheese
Polyunsaturated fat 0.709g 0.031g Goat cheese
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Goat cheese
30%
Cauliflower
Minerals Daily Need Coverage Score
64%
Goat cheese
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 1.79g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 385mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 20.509g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.