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Goat cheese vs. Blue cheese — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 28, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel

Table of contents

  1. Introduction
    1. Nutrition
      1. Calories
        1. Carbs
          1. Fats
            1. Saturated fats
            2. Cholesterol
          2. Protein
            1. Minerals
              1. Vitamins
              2. Health impact
                1. Bone health
                  1. Gut health
                  2. References
                    Goat cheese
                    vs
                    Blue cheese

                    Summary

                    Goat cheese is higher in calories and fats. Blue cheese is richer in calcium, zinc, and potassium, vitamins B5 and B12. Goat cheese contains higher amounts of carbs and phosphorus and is richer in vitamin A.

                    Table of contents

                    1. Introduction
                      1. Nutrition
                        1. Calories
                          1. Carbs
                            1. Fats
                              1. Saturated fats
                              2. Cholesterol
                            2. Protein
                              1. Minerals
                                1. Vitamins
                                2. Health impact
                                  1. Bone health
                                    1. Gut health
                                    2. References

                                      Introduction

                                      In this article, we will compare two kinds of cheese: goat cheese(1) and blue cheese(2). We will discuss the differences between them regarding their health impact and nutritional composition.

                                      Nutrition

                                      Calories

                                      Goat cheese and blue cheese are classified as moderate-calorie foods. However, goat cheese is a bit richer in calories than blue cheese.

                                      Carbs

                                      Both goat cheese and blue cheese are considered low-carb foods. Blue cheese is higher in carbs than goat cheese: it provides 2.34g of carbs, while goat cheese has only 0.12g.

                                      Fats

                                      Goat cheese is higher in fat than blue cheese.

                                      Saturated fats

                                      Goat cheese is 2g richer in saturated fats compared to blue cheese.

                                      Cholesterol

                                      Goat cheese and blue cheese contain notable amounts of cholesterol. Blue cheese is a little lower in cholesterol.

                                      Protein

                                      Goat cheese and blue cheese contain nearly the same amount of protein. However, goat cheese is slightly higher in protein.

                                      Minerals

                                      Both these foods have nearly similar amounts of minerals. They are both rich in phosphorus. However, blue cheese is richer in calcium, zinc, and potassium than goat cheese. Goat cheese covers 61% of the DV of iron, while blue cheese covers only 12% of it.

                                      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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
                                      Contains more MagnesiumMagnesium +26.1%
                                      Contains more IronIron +422.6%
                                      Contains more CopperCopper +1310%
                                      Contains less SodiumSodium -63.8%
                                      Contains more ManganeseManganese +933.3%
                                      Contains more CalciumCalcium +77.2%
                                      Contains more PotassiumPotassium +62%
                                      Contains more ZincZinc +303%
                                      Contains more SeleniumSelenium +281.6%
                                      ~equal in Phosphorus ~387mg

                                      Vitamins

                                      Goat cheese is richer in vitamins B1, B2, B3, and A. In comparison, blue cheese is richer in vitamins B5, B6, and B12.

                                      The diagram below shows the difference between their vitamin profiles.

                                      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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
                                      Contains more Vitamin AVitamin A +105.6%
                                      Contains more Vitamin B1Vitamin B1 +148.3%
                                      Contains more Vitamin B2Vitamin B2 +77%
                                      Contains more Vitamin B3Vitamin B3 +13%
                                      Contains more Vitamin B5Vitamin B5 +810%
                                      Contains more Vitamin B6Vitamin B6 +176.7%
                                      Contains more Vitamin B12Vitamin B12 +454.5%
                                      Contains more FolateFolate +1700%
                                      ~equal in Vitamin C ~0mg
                                      ~equal in Vitamin E ~0.25mg
                                      ~equal in Vitamin D ~0.5µg
                                      ~equal in Vitamin K ~2.4µg
                                      ~equal in Choline ~15.4mg

                                      Health impact

                                      Bone health

                                      Blue cheese and goat cheese are good sources of calcium - a mineral that is very important for bone health (3). Calcium deficiency can lead to bone weakness and an increased risk of osteoporosis (4).

                                      The varieties of Penicillium used for making blue cheese are safe to consume because they do not produce toxins harmful to the human body (5).

                                      Gut health

                                      Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

                                      Goat cheese contains a variety of probiotics, especially L. plantarum and L. acidophilus (6).

                                      Diets rich in probiotics promote digestive health and boost immunity (7).

                                      References

                                      1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
                                      2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
                                      3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/
                                      4. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
                                      5. https://pubmed.ncbi.nlm.nih.gov/24990763/
                                      6. https://pubmed.ncbi.nlm.nih.gov/28631434/
                                      7. https://pubmed.ncbi.nlm.nih.gov/23894906/
                                      Article author photo Ani Harutyunyan
                                      Education: General Medicine at YSMU
                                      Last updated: October 28, 2022
                                      Medically reviewed by Igor Bussel

                                      Infographic

                                      Goat cheese vs Blue cheese infographic
                                      Infographic link

                                      All nutrients comparison - raw data values

                                      Nutrient Goat cheese Blue cheese DV% diff.
                                      Copper 0.564mg 0.04mg 58%
                                      Vitamin B12 0.22µg 1.22µg 42%
                                      Sodium 415mg 1146mg 32%
                                      Vitamin B5 0.19mg 1.729mg 31%
                                      Vitamin B2 0.676mg 0.382mg 23%
                                      Vitamin A 407µg 198µg 23%
                                      Calcium 298mg 528mg 23%
                                      Selenium 3.8µg 14.5µg 19%
                                      Zinc 0.66mg 2.66mg 18%
                                      Iron 1.62mg 0.31mg 16%
                                      Folate 2µg 36µg 9%
                                      Saturated fat 20.639g 18.669g 9%
                                      Vitamin B6 0.06mg 0.166mg 8%
                                      Manganese 0.093mg 0.009mg 4%
                                      Vitamin B1 0.072mg 0.029mg 4%
                                      Potassium 158mg 256mg 3%
                                      Phosphorus 375mg 387mg 2%
                                      Monounsaturated fat 6.808g 7.778g 2%
                                      Fats 29.84g 28.74g 2%
                                      Polyunsaturated fat 0.709g 0.8g 1%
                                      Vitamin B3 1.148mg 1.016mg 1%
                                      Calories 364kcal 353kcal 1%
                                      Carbs 0.12g 2.34g 1%
                                      Magnesium 29mg 23mg 1%
                                      Cholesterol 79mg 75mg 1%
                                      Protein 21.58g 21.4g 0%
                                      Net carbs 0.12g 2.34g N/A
                                      Vitamin D 22IU 21IU 0%
                                      Sugar 0.12g 0.5g N/A
                                      Vitamin E 0.26mg 0.25mg 0%
                                      Vitamin D 0.5µg 0.5µg 0%
                                      Vitamin K 2.5µg 2.4µg 0%
                                      Choline 15.4mg 15.4mg 0%
                                      Tryptophan 0.227mg 0.312mg 0%
                                      Threonine 0.805mg 0.785mg 0%
                                      Isoleucine 0.893mg 1.124mg 0%
                                      Leucine 1.861mg 1.919mg 0%
                                      Lysine 1.549mg 1.852mg 0%
                                      Methionine 0.575mg 0.584mg 0%
                                      Phenylalanine 0.859mg 1.087mg 0%
                                      Valine 1.485mg 1.556mg 0%
                                      Histidine 0.589mg 0.758mg 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
                                      21% 29% 2% 42% 5%
                                      Protein: 21.4 g
                                      Fats: 28.74 g
                                      Carbs: 2.34 g
                                      Water: 42.41 g
                                      Other: 5.11 g
                                      Contains more CarbsCarbs +1850%
                                      Contains more OtherOther +73.8%
                                      ~equal in Protein ~21.4g
                                      ~equal in Fats ~28.74g
                                      ~equal in Water ~42.41g

                                      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
                                      69% 29% 3%
                                      Saturated fat: Sat. Fat 18.669 g
                                      Monounsaturated fat: Mono. Fat 7.778 g
                                      Polyunsaturated fat: Poly. Fat 0.8 g
                                      Contains more Mono. FatMonounsaturated fat +14.2%
                                      Contains more Poly. FatPolyunsaturated fat +12.8%
                                      ~equal in Saturated fat ~18.669g

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.