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  6. Goat cheese vs. Dates

Goat cheese vs. Dates — In-Depth Nutrition Comparison

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The main differences between goat cheese and dates

  • Goat cheese is richer in vitamin B2, phosphorus, copper, vitamin A, and calcium, yet dates are richer in fiber and potassium.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Goat cheese has a lower glycemic index than dates.

Food types used in this article are Cheese, goat, semisoft type and Dates, deglet noor.

Infographic

Goat cheese vs Dates 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%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +664.1%
Contains more IronIron +58.8%
Contains more CopperCopper +173.8%
Contains more ZincZinc +127.6%
Contains more PhosphorusPhosphorus +504.8%
Contains more SeleniumSelenium +26.7%
Contains more MagnesiumMagnesium +48.3%
Contains more PotassiumPotassium +315.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +181.7%

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%
Dates
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B2Vitamin B2 +924.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B5Vitamin B5 +210%
Contains more Vitamin B6Vitamin B6 +175%
Contains more FolateFolate +850%
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Goat cheese Dates DV% diff.
Saturated fat 20.639g 0.032g 94%
Vitamin B2 0.676mg 0.066mg 47%
Phosphorus 375mg 62mg 45%
Fats 29.84g 0.39g 45%
Vitamin A 407µg 0µg 45%
Copper 0.564mg 0.206mg 40%
Protein 21.58g 2.45g 38%
Fiber 0g 8g 32%
Cholesterol 79mg 0mg 26%
Calcium 298mg 39mg 26%
Carbs 0.12g 75.03g 25%
Fructose 19.56g 24%
Sodium 415mg 2mg 18%
Monounsaturated fat 6.808g 0.036g 17%
Potassium 158mg 656mg 15%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.19mg 0.589mg 8%
Iron 1.62mg 1.02mg 8%
Vitamin B6 0.06mg 0.165mg 8%
Manganese 0.093mg 0.262mg 7%
Polyunsaturated fat 0.709g 0.019g 5%
Folate 2µg 19µg 4%
Calories 364kcal 282kcal 4%
Magnesium 29mg 43mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Zinc 0.66mg 0.29mg 3%
Vitamin B1 0.072mg 0.052mg 2%
Choline 15.4mg 6.3mg 2%
Selenium 3.8µg 3µg 1%
Vitamin E 0.26mg 0.05mg 1%
Vitamin B3 1.148mg 1.274mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0.12g 67.03g N/A
Sugar 0.12g 63.35g N/A
Vitamin K 2.5µg 2.7µg 0%
Tryptophan 0.227mg 0.012mg 0%
Threonine 0.805mg 0.043mg 0%
Isoleucine 0.893mg 0.049mg 0%
Leucine 1.861mg 0.084mg 0%
Lysine 1.549mg 0.066mg 0%
Methionine 0.575mg 0.022mg 0%
Phenylalanine 0.859mg 0.05mg 0%
Valine 1.485mg 0.071mg 0%
Histidine 0.589mg 0.032mg 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +780.8%
Contains more FatsFats +7551.3%
Contains more WaterWater +121.7%
Contains more OtherOther +83.8%
Contains more CarbsCarbs +62425%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +18811.1%
Contains more Poly. FatPolyunsaturated fat +3631.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.