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Goat cheese vs. Crouton — In-Depth Nutrition Comparison

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How are goat cheese and crouton different?

  • Goat cheese is higher in copper, phosphorus, vitamin B2, and vitamin A; however, crouton is richer in selenium, vitamin B1, folate, iron, and vitamin B3.
  • Daily need coverage for saturated fat for goat cheese is 96% higher.
  • Crouton has less saturated fat.
  • Goat cheese has a lower glycemic index (0) than crouton (72).

Cheese, goat, semisoft type and Croutons, plain are the varieties used in this article.

Infographic

Goat cheese vs Crouton infographic
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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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more CalciumCalcium +292.1%
Contains more PotassiumPotassium +27.4%
Contains more CopperCopper +246%
Contains more PhosphorusPhosphorus +226.1%
Contains less SodiumSodium -40.5%
Contains more IronIron +151.9%
Contains more ZincZinc +34.8%
Contains more ManganeseManganese +437.6%
Contains more SeleniumSelenium +886.8%
~equal in Magnesium ~31mg

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +148.5%
Contains more Vitamin B6Vitamin B6 +130.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +765.3%
Contains more Vitamin B3Vitamin B3 +373.8%
Contains more Vitamin B5Vitamin B5 +125.8%
Contains more FolateFolate +6500%
~equal in Vitamin C ~0mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +81.3%
Contains more FatsFats +352.1%
Contains more WaterWater +727.6%
Contains more OtherOther +17.6%
Contains more CarbsCarbs +61150%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +122.6%
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated fat +79.5%

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 Crouton
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Crouton DV% diff.
Saturated fat 20.639g 1.51g 87%
Selenium 3.8µg 37.5µg 61%
Vitamin B1 0.072mg 0.623mg 46%
Vitamin A 407µg 0µg 45%
Copper 0.564mg 0.163mg 45%
Phosphorus 375mg 115mg 37%
Fats 29.84g 6.6g 36%
Folate 2µg 132µg 33%
Vitamin B2 0.676mg 0.272mg 31%
Iron 1.62mg 4.08mg 31%
Vitamin B3 1.148mg 5.439mg 27%
Cholesterol 79mg 0mg 26%
Carbs 0.12g 73.5g 24%
Calcium 298mg 76mg 22%
Fiber 0g 5.1g 20%
Protein 21.58g 11.9g 19%
Manganese 0.093mg 0.5mg 18%
Sodium 415mg 698mg 12%
Monounsaturated fat 6.808g 3.059g 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.19mg 0.429mg 5%
Polyunsaturated fat 0.709g 1.273g 4%
Vitamin D 0.5µg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin B6 0.06mg 0.026mg 3%
Vitamin K 2.5µg 2%
Calories 364kcal 407kcal 2%
Vitamin E 0.26mg 2%
Zinc 0.66mg 0.89mg 2%
Potassium 158mg 124mg 1%
Net carbs 0.12g 68.4g N/A
Magnesium 29mg 31mg 0%
Sugar 0.12g N/A
Tryptophan 0.227mg 0.14mg 0%
Threonine 0.805mg 0.337mg 0%
Isoleucine 0.893mg 0.456mg 0%
Leucine 1.861mg 0.832mg 0%
Lysine 1.549mg 0.278mg 0%
Methionine 0.575mg 0.211mg 0%
Phenylalanine 0.859mg 0.586mg 0%
Valine 1.485mg 0.514mg 0%
Histidine 0.589mg 0.255mg 0%

Which food is preferable for your diet?

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

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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
32%
Goat cheese
35%
Crouton
Minerals Daily Need Coverage Score
64%
Goat cheese
70%
Crouton

Comparison summary

Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 283mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 19.129g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.