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  6. Goat cheese vs. Dried fruit

Goat cheese vs. Dried fruit — In-Depth Nutrition Comparison

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How are goat cheese and dried fruit different?

  • Goat cheese is higher in vitamin B2, phosphorus, copper, and calcium; however, dried fruit is richer in vitamin A, potassium, fiber, and vitamin E.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Goat cheese has a lower glycemic index (0) than dried fruit (31).

Cheese, goat, semisoft type and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Goat cheese vs Dried fruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +441.8%
Contains more CopperCopper +64.4%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +428.2%
Contains more SeleniumSelenium +72.7%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +635.4%
Contains more IronIron +64.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +152.7%

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%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin AVitamin A +126.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +813.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1565.4%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +171.6%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin KVitamin K +24%
Contains more FolateFolate +400%
~equal in Choline ~13.9mg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +536.6%
Contains more FatsFats +5751%
Contains more WaterWater +47.4%
Contains more OtherOther +14.4%
Contains more CarbsCarbs +52100%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +9100%
Contains more Poly. FatPolyunsaturated fat +858.1%
Contains less Sat. FatSaturated fat -99.9%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Dried fruit DV% diff.
Saturated fat 20.639g 0.017g 94%
Vitamin B2 0.676mg 0.074mg 46%
Fats 29.84g 0.51g 45%
Phosphorus 375mg 71mg 43%
Protein 21.58g 3.39g 36%
Potassium 158mg 1162mg 30%
Fiber 0g 7.3g 29%
Vitamin E 0.26mg 4.33mg 27%
Cholesterol 79mg 0mg 26%
Copper 0.564mg 0.343mg 25%
Vitamin A 407µg 180µg 25%
Calcium 298mg 55mg 24%
Carbs 0.12g 62.64g 21%
Sodium 415mg 10mg 18%
Monounsaturated fat 6.808g 0.074g 17%
Fructose 12.47g 16%
Iron 1.62mg 2.66mg 13%
Vitamin B12 0.22µg 0µg 9%
Vitamin B3 1.148mg 2.589mg 9%
Vitamin B5 0.19mg 0.516mg 7%
Vitamin B6 0.06mg 0.143mg 6%
Calories 364kcal 241kcal 6%
Manganese 0.093mg 0.235mg 6%
Vitamin B1 0.072mg 0.015mg 5%
Polyunsaturated fat 0.709g 0.074g 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Selenium 3.8µg 2.2µg 3%
Zinc 0.66mg 0.39mg 2%
Folate 2µg 10µg 2%
Magnesium 29mg 32mg 1%
Vitamin C 0mg 1mg 1%
Vitamin K 2.5µg 3.1µg 1%
Net carbs 0.12g 55.34g N/A
Sugar 0.12g 53.44g N/A
Starch 0.35g 0%
Choline 15.4mg 13.9mg 0%
Tryptophan 0.227mg 0.016mg 0%
Threonine 0.805mg 0.073mg 0%
Isoleucine 0.893mg 0.063mg 0%
Leucine 1.861mg 0.105mg 0%
Lysine 1.549mg 0.083mg 0%
Methionine 0.575mg 0.015mg 0%
Phenylalanine 0.859mg 0.062mg 0%
Valine 1.485mg 0.078mg 0%
Histidine 0.589mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
64%
Goat cheese
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 53.32g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 31)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 405mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 20.622g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.