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  6. Goat cheese vs. Cheese

Goat cheese vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between Goat cheese and Cheese?

  • Goat cheese is richer in Copper, Vitamin B2, and Iron, while Cheese is higher in Selenium, Calcium, Vitamin B12, Zinc, and Phosphorus.
  • Goat cheese's daily need coverage for Copper is 59% higher.
  • Cheese has 12 times less Iron than Goat cheese. Goat cheese has 1.62mg of Iron, while Cheese has 0.14mg.
  • Cheese is lower in Saturated Fat.

We used Cheese, goat, semisoft type and Cheese, cheddar types in this comparison.

Infographic

Goat cheese vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +107.9%
Contains more IronIron +1057.1%
Contains more CopperCopper +1780%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +244.4%
Contains more CalciumCalcium +138.3%
Contains more ZincZinc +451.5%
Contains more PhosphorusPhosphorus +21.3%
Contains more SeleniumSelenium +650%
~equal in Magnesium ~27mg

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% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Cheese
Cheese
5
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin AVitamin A +17.9%
Contains more Vitamin B1Vitamin B1 +148.3%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +1845.8%
Contains more Vitamin EVitamin E +173.1%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B12Vitamin B12 +400%
Contains more FolateFolate +1250%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.066mg
~equal in Vitamin K ~2.4µg
~equal in Choline ~16.5mg

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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +23%
Contains more FatsFats +11.6%
Contains more CarbsCarbs +2475%
Contains more OtherOther +26.2%
~equal in Protein ~22.87g

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
Cheese
Cheese
3
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains more Mono. FatMonounsaturated Fat +35.8%
Contains more Poly. FatPolyunsaturated fat +100.4%
~equal in Saturated Fat ~18.867g

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

All nutrients comparison - raw data values

Nutrient Goat cheese Cheese Opinion
Calories 364kcal 404kcal Cheese
Protein 21.58g 22.87g Cheese
Fats 29.84g 33.31g Cheese
Net carbs 0.12g 3.09g Cheese
Carbs 0.12g 3.09g Cheese
Cholesterol 79mg 99mg Goat cheese
Vitamin D 22IU 24IU Cheese
Magnesium 29mg 27mg Goat cheese
Calcium 298mg 710mg Cheese
Potassium 158mg 76mg Goat cheese
Iron 1.62mg 0.14mg Goat cheese
Sugar 0.12g 0.48g Goat cheese
Copper 0.564mg 0.03mg Goat cheese
Zinc 0.66mg 3.64mg Cheese
Phosphorus 375mg 455mg Cheese
Sodium 415mg 653mg Goat cheese
Vitamin A 1464IU 1242IU Goat cheese
Vitamin A 407µg 330µg Goat cheese
Vitamin E 0.26mg 0.71mg Cheese
Vitamin D 0.5µg 0.6µg Cheese
Manganese 0.093mg 0.027mg Goat cheese
Selenium 3.8µg 28.5µg Cheese
Vitamin B1 0.072mg 0.029mg Goat cheese
Vitamin B2 0.676mg 0.428mg Goat cheese
Vitamin B3 1.148mg 0.059mg Goat cheese
Vitamin B5 0.19mg 0.41mg Cheese
Vitamin B6 0.06mg 0.066mg Cheese
Vitamin B12 0.22µg 1.1µg Cheese
Vitamin K 2.5µg 2.4µg Goat cheese
Folate 2µg 27µg Cheese
Trans Fat 0.917g Goat cheese
Choline 15.4mg 16.5mg Cheese
Saturated Fat 20.639g 18.867g Cheese
Monounsaturated Fat 6.808g 9.246g Cheese
Polyunsaturated fat 0.709g 1.421g Cheese
Tryptophan 0.227mg 0.547mg Cheese
Threonine 0.805mg 1.044mg Cheese
Isoleucine 0.893mg 1.206mg Cheese
Leucine 1.861mg 1.939mg Cheese
Lysine 1.549mg 1.025mg Goat cheese
Methionine 0.575mg 0.547mg Goat cheese
Phenylalanine 0.859mg 1.074mg Cheese
Valine 1.485mg 1.404mg Goat cheese
Histidine 0.589mg 0.547mg Goat cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
29%
Goat cheese
33%
Cheese
Minerals Daily Need Coverage Score
64%
Goat cheese
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 238mg)
Which food is lower in Saturated Fat?
Cheese
Cheese is lower in Saturated Fat (difference - 1.772g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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.
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.