Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on July 22, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Goat cheese
vs
Cream cheese

Summary

Goat cheese is richer in proteins, iron, calcium, copper, phosphorus, vitamins B2 and A. Instead, 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. In contrast, goat cheese is the product of normal cheese fermentation.

Taste

These types of cheese differ in flavor too. Goat cheese usually has an earthy, mild, and tart but slightly buttery flavor. The taste becomes more pronounced as the cheese ripens. 

In contrast, cream cheese is a smooth, creamy cheese that has a taste described as sweet and mild, with a note of tanginess

Nutritional content comparison

Calories

Goat cheese and cream cheese have almost similar amounts of calories. Both are classified as high-calorie foods

However, goat cheese is higher in calories containing 14 calories more than cream cheese. 

Macronutrients

Looking at the chart below, you can see that cream cheese is richer in water and carbs, thus having a creamier texture and sweeter taste. In contrast, goat cheese is higher in protein. Please, read more about macronutrients in the corresponding paragraphs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +250.9%
Contains more Other +131.5%
Contains more Fats +15.4%
Contains more Carbs +4500%
Contains more Water +15.6%
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Protein +250.9%
Contains more Other +131.5%
Contains more Fats +15.4%
Contains more Carbs +4500%
Contains more Water +15.6%

Carbs

Goat cheese has negligible amounts of carbs. At the same time, cream cheese contains higher amounts of carbs. Cream cheese contains 5.52g of carbs per 100g, 3.76g of which are sugars

Fats

Goat cheese and cream cheese are high in fats. Cream cheese contains higher amounts of fat compared to goat cheese. It has 4.6g more fat than 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.

Cholesterol

Goat cheese and cream cheese contain significant amounts of cholesterol. Goat cheese is lower in cholesterol, containing 79mg of it, compared to 101mg in cream cheese. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +109.2%
Equal in Saturated Fat - 20.213
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +109.2%
Equal in Saturated Fat - 20.213

Proteins

Goat cheese is more than three times richer in proteins compared to cream cheese. The amount of protein in goat cheese is remarkable - 21.5g per 100g. 

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 more Manganese +745.5%
Contains less Sodium -24.3%
Contains more Selenium +126.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
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 more Manganese +745.5%
Contains less Sodium -24.3%
Contains more Selenium +126.3%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
Contains more Choline +76.6%
Equal in Vitamin B6 - 0.056
Equal in Vitamin B12 - 0.22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 9% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 15% 6%
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%
Contains more Choline +76.6%
Equal in Vitamin B6 - 0.056
Equal in Vitamin B12 - 0.22

Glycemic index

The glycemic indices of both kinds of cheese are equal to 0. Check our glycemic index chart page for more information about the GI values of other foods. 

Health impacts

Probiotics

Cream cheese and goat cheese contain friendly species of bacteria such as Lactobacillus. These kinds of probiotics offer a lot of health benefits, such as supporting digestion and boosting the immune system (9). 

Goat cheese may contain L. acidophilus or L. plantarum, depending on its variety, while cream cheese usually has L. chungangensis (10) (11). L. chungangensis consumption may lead to higher levels of short-chain fatty acids, which may be beneficial in fighting inflammation. 

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 in 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).

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).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: July 22, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Goat cheese vs Cream cheese infographic
Infographic link

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

All nutrients comparison - raw data values

Nutrient Goat cheese Cream cheese Opinion
Net carbs 0.12g 5.52g Cream cheese
Protein 21.58g 6.15g Goat cheese
Fats 29.84g 34.44g Cream cheese
Carbs 0.12g 5.52g Cream cheese
Calories 364kcal 350kcal Goat cheese
Starch 0.35g Cream cheese
Sugar 0.12g 3.76g Goat cheese
Calcium 298mg 97mg Goat cheese
Iron 1.62mg 0.11mg Goat cheese
Magnesium 29mg 9mg Goat cheese
Phosphorus 375mg 107mg Goat cheese
Potassium 158mg 132mg Goat cheese
Sodium 415mg 314mg Cream cheese
Zinc 0.66mg 0.5mg Goat cheese
Copper 0.564mg 0.018mg Goat cheese
Manganese 0.093mg 0.011mg Goat cheese
Selenium 3.8µg 8.6µg Cream cheese
Vitamin A 1464IU 1111IU Goat cheese
Vitamin A RAE 407µg 308µg Goat cheese
Vitamin E 0.26mg 0.86mg Cream cheese
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin B1 0.072mg 0.023mg Goat cheese
Vitamin B2 0.676mg 0.23mg Goat cheese
Vitamin B3 1.148mg 0.091mg Goat cheese
Vitamin B5 0.19mg 0.517mg Cream cheese
Vitamin B6 0.06mg 0.056mg Goat cheese
Folate 2µg 9µg Cream cheese
Vitamin B12 0.22µg 0.22µg
Choline 15.4mg 27.2mg Cream cheese
Vitamin K 2.5µg 2.1µg Goat cheese
Tryptophan 0.227mg 0.069mg Goat cheese
Threonine 0.805mg 0.233mg Goat cheese
Isoleucine 0.893mg 0.324mg Goat cheese
Leucine 1.861mg 0.657mg Goat cheese
Lysine 1.549mg 0.567mg Goat cheese
Methionine 0.575mg 0.191mg Goat cheese
Phenylalanine 0.859mg 0.291mg Goat cheese
Valine 1.485mg 0.395mg Goat cheese
Histidine 0.589mg 0.175mg Goat cheese
Cholesterol 79mg 101mg Goat cheese
Saturated Fat 20.639g 20.213g Cream cheese
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 6.808g 8.907g Cream cheese
Polyunsaturated fat 0.709g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

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

People also compare

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
19%
Cream cheese
Minerals Daily Need Coverage Score
64%
Goat cheese
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.64g)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 22mg)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 101mg)
Which food is lower in Saturated Fat?
Cream cheese
Cream cheese is lower in Saturated Fat (difference - 0.426g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.