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

by Jack Yacoubian | Last updated on July 22, 2023

Medically reviewed by Ani Harutyunyan

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

Goat cheese

Protein: 21.58 g

Fats: 29.84 g

Carbs: 0.12 g

Water: 45.52 g

Other: 2.94 g

Cream cheese

Protein: 6.15 g

Fats: 34.44 g

Carbs: 5.52 g

Water: 52.62 g

Other: 1.27 g

Contains more ProteinProtein	+250.9%
Contains more OtherOther	+131.5%

Contains more FatsFats	+15.4%
Contains more CarbsCarbs	+4500%
Contains more WaterWater	+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

Goat cheese

Saturated Fat: Sat. Fat 20.639 g

Monounsaturated Fat: Mono. Fat 6.808 g

Polyunsaturated fat: Poly. Fat 0.709 g

Cream cheese

Saturated Fat: Sat. Fat 20.213 g

Monounsaturated Fat: Mono. Fat 8.907 g

Polyunsaturated fat: Poly. Fat 1.483 g

Contains more Mono. FatMonounsaturated Fat	+30.8%
Contains more Poly. FatPolyunsaturated fat	+109.2%

~equal in Saturated Fat ~20.213g

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.

Goat cheese

Cream cheese

Contains more MagnesiumMagnesium	+222.2%
Contains more CalciumCalcium	+207.2%
Contains more PotassiumPotassium	+19.7%
Contains more IronIron	+1372.7%
Contains more CopperCopper	+3033.3%
Contains more ZincZinc	+32%
Contains more PhosphorusPhosphorus	+250.5%
Contains more ManganeseManganese	+745.5%

Contains less SodiumSodium	-24.3%
Contains more SeleniumSelenium	+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.

Goat cheese

Cream cheese

Contains more Vitamin AVitamin A	+31.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+213%
Contains more Vitamin B2Vitamin B2	+193.9%
Contains more Vitamin B3Vitamin B3	+1161.5%
Contains more Vitamin KVitamin K	+19%

Contains more Vitamin EVitamin E	+230.8%
Contains more Vitamin B5Vitamin B5	+172.1%
Contains more FolateFolate	+350%
Contains more CholineCholine	+76.6%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.056mg

~equal in Vitamin B12 ~0.22µg

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).

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: July 22, 2023

Medically reviewed by Ani Harutyunyan

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.


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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet	Equal

People also compare

Goat cheese vs Monterey Jack

Goat cheese vs Port Salut

Goat cheese vs Cheese

Cream cheese vs Edam

Cream cheese vs Feta

Cream cheese vs Fontina

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%

19%

Minerals Daily Need Coverage Score

64%

21%

Comparison summary

Which food is lower in Cholesterol?

Goat cheese is lower in Cholesterol (difference - 22mg)

Which food is lower in Sugar?

Goat cheese is lower in Sugar (difference - 3.64g)

Which food is cheaper?

Goat cheese is cheaper (difference - $1)

Which food is richer in minerals?

Goat cheese is relatively richer in minerals

Which food contains less Sodium?

Cream cheese contains less Sodium (difference - 101mg)

Which food is lower in Saturated Fat?

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.