Goat cheese vs Cream cheese - Health impact and Nutrition Comparison

Summary

Goat cheese is richer in proteins, iron, calcium, copper, phosphorus, vitamins B2 and A. Whereas, cream cheese is lower in sodium and richer in vitamin B5. Both contain high amounts of saturated fats.

Goat cheese and cream cheese are recommended to be consumed in moderation; however, in high amounts, they both increase the risks of cardiovascular diseases since they are high in saturated fats. Goat cheese has additional positive bone health impacts. Goat cheese has overall healthier impacts than cream cheese.

Introduction

This article will cover the differences between goat cheese and cream cheese, focusing on their nutritional differences and health impacts.

General differences

General differences exist between these cheeses. The main difference is the milk source used to prepare these cheeses. Goat milk is used for goat milk, and cow's milk is used for cream cheese.

Cream cheese has a shorter shelf life and has undergone more processing. Whereas goat cheese is the product of normal cheese fermentation.

Nutritional content comparison

Calories

Goat cheese and cream cheese have similar amounts of calories.

Glycemic index

The glycemic indices of both kinds of cheese are equal to 0.

Carbs

Goat cheese has negligible amounts of carbs. Whereas, cream cheese contains higher amounts of carbs.

Fats

Goat cheese and cream cheese are high in fats. Cream cheese contains higher amounts of fats compared to goat cheese.

Saturated fats

Goat cheese and cream cheese contain equal amounts of saturated fats. The amount of saturated fats is relevantly high enough to take into consideration.

Proteins

Goat cheese is richer in proteins compared to cream cheese. The amount of protein in goat cheese is remarkable.

Minerals

Goat cheese has a richer mineral profile compared to cream cheese.

Goat cheese is richer in iron, calcium, copper, and phosphorus.

Cream cheese contains lower amounts of sodium.

Below we can visualize the mineral distribution of each food.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Goat cheese

7

:

1

Cream cheese

Contains more Calcium +207.2%

Contains more Iron +1372.7%

Contains more Magnesium +222.2%

Contains more Phosphorus +250.5%

Contains more Potassium +19.7%

Contains more Zinc +32%

Contains more Copper +3033.3%

Contains less Sodium -24.3%

Goat cheese

Cream cheese

Contains more Calcium +207.2%

Contains more Iron +1372.7%

Contains more Magnesium +222.2%

Contains more Phosphorus +250.5%

Contains more Potassium +19.7%

Contains more Zinc +32%

Contains more Copper +3033.3%

Contains less Sodium -24.3%

Vitamins

Goat cheese is richer in vitamins A and B2.

Whereas cream cheese is richer in vitamin B5.

Below we can visualize the vitamin distribution of each food.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Goat cheese

7

:

3

Cream cheese

Contains more Vitamin A +31.8%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +213%

Contains more Vitamin B2 +193.9%

Contains more Vitamin B3 +1161.5%

Contains more Vitamin K +19%

Contains more Vitamin E +230.8%

Contains more Vitamin B5 +172.1%

Contains more Folate +350%

Equal in Vitamin B6 - 0.056

Equal in Vitamin B12 - 0.22

Goat cheese

Cream cheese

Contains more Vitamin A +31.8%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +213%

Contains more Vitamin B2 +193.9%

Contains more Vitamin B3 +1161.5%

Contains more Vitamin K +19%

Contains more Vitamin E +230.8%

Contains more Vitamin B5 +172.1%

Contains more Folate +350%

Equal in Vitamin B6 - 0.056

Equal in Vitamin B12 - 0.22

Health impacts

Goat cheese health impacts

Positive health impacts of goat cheese

Moderate consumption of dairy has neutral to positive effects on cardiovascular health. Moderate consumption is important since goat cheese contains sodium and saturated fats and can negatively impact overall cardiovascular health. (1)

Goat cheese increases satiety and maintains a sensation of fullness for a longer time thus we would have an overall reduction of food consumption which positively affects overall health. (2)

Dairy consumption reduces the risks of cancer, specifically lung cancer. (2)

Goat cheese is rich in calcium, and overall, it has beneficial effects during growth and older ages. During growth, it increases bone mass, forming a stronger bone structure. In addition, it prevents osteoporosis and numerous chronic diseases during older ages. (3)

Negative health impacts of goat cheese

Goat cheese contains high amounts of fats, specifically saturated fats, which increase cardiovascular disease risks by increasing blood lipid levels. In addition to that, goat cheese contains higher amounts of sodium than cream cheese, increasing the risks of hypertension and its complications. (4)

Calcium-rich foods increase the risk of developing prostate cancer. (5)

Cream cheese health impacts

Positive health impacts of cream cheese

Cream cheese is beneficial to the digestive tract. It includes probiotic lactobacilli, which aid in the improvement of gut flora. As a result, there are benefits to general health. (6)

Lactose-intolerant people can consume cream cheese in small amounts since it is low in lactose. (7)

In moderation, cream cheese has neutral to positive impacts on cardiovascular health. However, if the consumed amounts exceed moderation, saturated fats increase the risks of cardiovascular diseases. (1)

Dairy cheese consumption reduces the risks of lung cancer. (2)

Negative health impacts of cream cheese

Lactose intolerant people who overeat cream cheese will have bloating and diarrhea, but only in extreme circumstances. Cream cheese is processed cheese, and most cream cheese available in stores is processed and contains preservatives. Consuming these cheeses may have negative consequences on one's general health. (8)

Cream cheese is high in saturated fats, which have adverse effects on cardiovascular health and metabolic health, increasing the mortality rate from cardiovascular diseases. (3)

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867544/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579670/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505966/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
5. https://pubmed.ncbi.nlm.nih.gov/12869397/
6. https://pubmed.ncbi.nlm.nih.gov/23126664/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586575/
8. https://pubmed.ncbi.nlm.nih.gov/12018807/