Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Goat cheese
  5. Compare
  6. Goat cheese vs. Feta

Goat cheese vs. Feta — In-Depth Nutrition Comparison

Compare

What are the main differences between Goat cheese and Feta?

  • Goat cheese is richer in Copper, and Vitamin A, while Feta is higher in Vitamin B12, Vitamin B6, Selenium, Zinc, Calcium, and Vitamin B5.
  • Feta's daily need coverage for Vitamin B12 is 61% higher.
  • Feta has 18 times less Copper than Goat cheese. Goat cheese has 0.564mg of Copper, while Feta has 0.032mg.
  • Feta is lower in Saturated Fat.

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

Infographic

Goat cheese vs Feta 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%
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +154.8%
Contains more IronIron +149.2%
Contains more CopperCopper +1662.5%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -54.7%
Contains more ManganeseManganese +232.1%
Contains more CalciumCalcium +65.4%
Contains more ZincZinc +336.4%
Contains more SeleniumSelenium +294.7%

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% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Feta
Feta
6
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% 25% 3.6% 12% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin AVitamin A +246.9%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B3Vitamin B3 +15.8%
Contains more Vitamin KVitamin K +38.9%
Contains more Vitamin B1Vitamin B1 +113.9%
Contains more Vitamin B2Vitamin B2 +24.9%
Contains more Vitamin B5Vitamin B5 +408.9%
Contains more Vitamin B6Vitamin B6 +606.7%
Contains more Vitamin B12Vitamin B12 +668.2%
Contains more FolateFolate +1500%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +51.9%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +3308.3%
Contains more WaterWater +21.3%
Contains more OtherOther +76.9%

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
Feta
Feta
1
74% 23% 3%
Saturated Fat: Sat. Fat 14.946 g
Monounsaturated Fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains more Mono. FatMonounsaturated Fat +47.3%
Contains more Poly. FatPolyunsaturated fat +20%
Contains less Sat. FatSaturated Fat -27.6%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Feta Opinion
Calories 364kcal 264kcal Goat cheese
Protein 21.58g 14.21g Goat cheese
Fats 29.84g 21.28g Goat cheese
Net carbs 0.12g 4.09g Feta
Carbs 0.12g 4.09g Feta
Cholesterol 79mg 89mg Goat cheese
Vitamin D 22IU 16IU Goat cheese
Magnesium 29mg 19mg Goat cheese
Calcium 298mg 493mg Feta
Potassium 158mg 62mg Goat cheese
Iron 1.62mg 0.65mg Goat cheese
Sugar 0.12g 4.09g Goat cheese
Copper 0.564mg 0.032mg Goat cheese
Zinc 0.66mg 2.88mg Feta
Phosphorus 375mg 337mg Goat cheese
Sodium 415mg 917mg Goat cheese
Vitamin A 1464IU 422IU Goat cheese
Vitamin A 407µg 125µg Goat cheese
Vitamin E 0.26mg 0.18mg Goat cheese
Vitamin D 0.5µg 0.4µg Goat cheese
Manganese 0.093mg 0.028mg Goat cheese
Selenium 3.8µg 15µg Feta
Vitamin B1 0.072mg 0.154mg Feta
Vitamin B2 0.676mg 0.844mg Feta
Vitamin B3 1.148mg 0.991mg Goat cheese
Vitamin B5 0.19mg 0.967mg Feta
Vitamin B6 0.06mg 0.424mg Feta
Vitamin B12 0.22µg 1.69µg Feta
Vitamin K 2.5µg 1.8µg Goat cheese
Folate 2µg 32µg Feta
Choline 15.4mg 15.4mg
Saturated Fat 20.639g 14.946g Feta
Monounsaturated Fat 6.808g 4.623g Goat cheese
Polyunsaturated fat 0.709g 0.591g Goat cheese
Tryptophan 0.227mg 0.2mg Goat cheese
Threonine 0.805mg 0.637mg Goat cheese
Isoleucine 0.893mg 0.803mg Goat cheese
Leucine 1.861mg 1.395mg Goat cheese
Lysine 1.549mg 1.219mg Goat cheese
Methionine 0.575mg 0.368mg Goat cheese
Phenylalanine 0.859mg 0.675mg Goat cheese
Valine 1.485mg 1.065mg Goat cheese
Histidine 0.589mg 0.397mg Goat cheese

Which food is preferable for your diet?

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

People also compare

Goat cheese
Goat cheese vs Monterey Jack
Monterey Jack
Goat cheese
Goat cheese vs Port Salut
Port Salut
Goat cheese
Goat cheese vs Cheese
Cheese
Feta
Feta vs Cream cheese
Cream cheese
Feta
Feta vs Fontina
Fontina
Feta
Feta vs Edam
Edam

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%
Goat cheese
54%
Feta
Minerals Daily Need Coverage Score
64%
Goat cheese
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 502mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 5.693g)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.