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  6. Goat cheese vs. Plum

Goat cheese vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between goat cheese and plums?

  • Goat cheese is richer in copper, phosphorus, vitamin B2, calcium, vitamin A, and iron, while plums are higher in vitamin C.
  • Goat cheese's daily need coverage for saturated fat is 103% higher.
  • Plums have a higher glycemic index (53) than goat cheese (0).

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

Infographic

Goat cheese vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +4866.7%
Contains more IronIron +852.9%
Contains more CopperCopper +889.5%
Contains more ZincZinc +560%
Contains more PhosphorusPhosphorus +2243.8%
Contains more ManganeseManganese +78.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Potassium ~157mg

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%
Plum
Plum
3
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +2294.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +2500%
Contains more Vitamin B3Vitamin B3 +175.3%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +710.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +156%
Contains more FolateFolate +150%
~equal in Vitamin E ~0.26mg

All nutrients comparison - raw data values

Nutrient Goat cheese Plum DV% diff.
Saturated fat 20.639g 0.017g 94%
Copper 0.564mg 0.057mg 56%
Phosphorus 375mg 16mg 51%
Vitamin B2 0.676mg 0.026mg 50%
Fats 29.84g 0.28g 45%
Vitamin A 407µg 17µg 43%
Protein 21.58g 0.7g 42%
Calcium 298mg 6mg 29%
Cholesterol 79mg 0mg 26%
Iron 1.62mg 0.17mg 18%
Sodium 415mg 0mg 18%
Monounsaturated fat 6.808g 0.134g 17%
Calories 364kcal 46kcal 16%
Vitamin C 0mg 9.5mg 11%
Vitamin B12 0.22µg 0µg 9%
Selenium 3.8µg 0µg 7%
Fiber 0g 1.4g 6%
Zinc 0.66mg 0.1mg 5%
Magnesium 29mg 7mg 5%
Vitamin B3 1.148mg 0.417mg 5%
Polyunsaturated fat 0.709g 0.044g 4%
Carbs 0.12g 11.42g 4%
Fructose 3.07g 4%
Vitamin B1 0.072mg 0.028mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 6.4µg 3%
Manganese 0.093mg 0.052mg 2%
Choline 15.4mg 1.9mg 2%
Vitamin B6 0.06mg 0.029mg 2%
Folate 2µg 5µg 1%
Vitamin B5 0.19mg 0.135mg 1%
Net carbs 0.12g 10.02g N/A
Potassium 158mg 157mg 0%
Sugar 0.12g 9.92g N/A
Vitamin E 0.26mg 0.26mg 0%
Tryptophan 0.227mg 0.009mg 0%
Threonine 0.805mg 0.01mg 0%
Isoleucine 0.893mg 0.014mg 0%
Leucine 1.861mg 0.015mg 0%
Lysine 1.549mg 0.016mg 0%
Methionine 0.575mg 0.008mg 0%
Phenylalanine 0.859mg 0.014mg 0%
Valine 1.485mg 0.016mg 0%
Histidine 0.589mg 0.009mg 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
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2982.9%
Contains more FatsFats +10557.1%
Contains more OtherOther +694.6%
Contains more CarbsCarbs +9416.7%
Contains more WaterWater +91.6%

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +4980.6%
Contains more Poly. FatPolyunsaturated fat +1511.4%
Contains less Sat. FatSaturated fat -99.9%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.