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  6. Goat cheese vs. Chard raw

Goat cheese vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between goat cheese and chard raw

  • Goat cheese is richer in phosphorus, vitamin B2, copper, and calcium, yet chard raw is richer in vitamin K, vitamin A, vitamin C, and magnesium.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Goat cheese has a lower glycemic index than chard raw.

Food types used in this article are Cheese, goat, semisoft type and Chard, swiss, raw.

Infographic

Goat cheese vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +484.3%
Contains more CopperCopper +215.1%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +715.2%
Contains more SeleniumSelenium +322.2%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +139.9%
Contains more IronIron +11.1%
Contains less SodiumSodium -48.7%
Contains more ManganeseManganese +293.5%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin AVitamin A +33%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +651.1%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +626.9%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +33100%
Contains more FolateFolate +600%
Contains more CholineCholine +16.9%
~equal in Vitamin B5 ~0.172mg

All nutrients comparison - raw data values

Nutrient Goat cheese Chard raw DV% diff.
Vitamin K 2.5µg 830µg 690%
Saturated fat 20.639g 0.03g 94%
Phosphorus 375mg 46mg 47%
Fats 29.84g 0.2g 46%
Vitamin B2 0.676mg 0.09mg 45%
Copper 0.564mg 0.179mg 43%
Protein 21.58g 1.8g 40%
Vitamin C 0mg 30mg 33%
Cholesterol 79mg 0mg 26%
Calcium 298mg 51mg 25%
Calories 364kcal 19kcal 17%
Monounsaturated fat 6.808g 0.04g 17%
Manganese 0.093mg 0.366mg 12%
Magnesium 29mg 81mg 12%
Vitamin A 407µg 306µg 11%
Vitamin E 0.26mg 1.89mg 11%
Vitamin B12 0.22µg 0µg 9%
Sodium 415mg 213mg 9%
Potassium 158mg 379mg 7%
Fiber 0g 1.6g 6%
Vitamin B3 1.148mg 0.4mg 5%
Selenium 3.8µg 0.9µg 5%
Polyunsaturated fat 0.709g 0.07g 4%
Vitamin D 0.5µg 0µg 3%
Zinc 0.66mg 0.36mg 3%
Vitamin B1 0.072mg 0.04mg 3%
Vitamin B6 0.06mg 0.099mg 3%
Vitamin D 22IU 0IU 3%
Folate 2µg 14µg 3%
Iron 1.62mg 1.8mg 2%
Carbs 0.12g 3.74g 1%
Net carbs 0.12g 2.14g N/A
Sugar 0.12g 1.1g N/A
Vitamin B5 0.19mg 0.172mg 0%
Choline 15.4mg 18mg 0%
Tryptophan 0.227mg 0.017mg 0%
Threonine 0.805mg 0.083mg 0%
Isoleucine 0.893mg 0.147mg 0%
Leucine 1.861mg 0.13mg 0%
Lysine 1.549mg 0.099mg 0%
Methionine 0.575mg 0.019mg 0%
Phenylalanine 0.859mg 0.11mg 0%
Valine 1.485mg 0.11mg 0%
Histidine 0.589mg 0.036mg 0%

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1098.9%
Contains more FatsFats +14820%
Contains more OtherOther +83.8%
Contains more CarbsCarbs +3016.7%
Contains more WaterWater +103.6%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +16920%
Contains more Poly. FatPolyunsaturated fat +912.9%
Contains less Sat. FatSaturated fat -99.9%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.