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  6. Goat cheese vs. Salmon raw

Goat cheese vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between Goat cheese and Salmon raw

  • Goat cheese has more Vitamin A RAE, Copper, Calcium, and Phosphorus, however, Salmon raw is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Salmon raw covers your daily need of Vitamin B12 123% more than Goat cheese.
  • Goat cheese has 34 times more Vitamin A RAE than Salmon raw. While Goat cheese has 407µg of Vitamin A RAE, Salmon raw has only 12µg.
  • Salmon raw has less Saturated Fat.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Fish, salmon, Atlantic, wild, raw.

Infographic

Goat cheese vs Salmon raw 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.
Goat cheese
Goat cheese
6
:
3
Salmon raw
Salmon raw
Contains more Calcium +2383.3%
Contains more Iron +102.5%
Contains more Phosphorus +87.5%
Contains more Copper +125.6%
Contains more Manganese +481.3%
Contains more Potassium +210.1%
Contains less Sodium -89.4%
Contains more Selenium +860.5%
Equal in Magnesium - 29
Equal in Zinc - 0.64
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +2383.3%
Contains more Iron +102.5%
Contains more Phosphorus +87.5%
Contains more Copper +125.6%
Contains more Manganese +481.3%
Contains more Potassium +210.1%
Contains less Sodium -89.4%
Contains more Selenium +860.5%
Equal in Magnesium - 29
Equal in Zinc - 0.64

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.
Goat cheese
Goat cheese
5
:
6
Salmon raw
Salmon raw
Contains more Vitamin A +3560%
Contains more Vitamin B2 +77.9%
Contains more Vitamin B1 +213.9%
Contains more Vitamin B3 +584.7%
Contains more Vitamin B5 +775.8%
Contains more Vitamin B6 +1263.3%
Contains more Folate +1150%
Contains more Vitamin B12 +1345.5%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +3560%
Contains more Vitamin B2 +77.9%
Contains more Vitamin B1 +213.9%
Contains more Vitamin B3 +584.7%
Contains more Vitamin B5 +775.8%
Contains more Vitamin B6 +1263.3%
Contains more Folate +1150%
Contains more Vitamin B12 +1345.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Salmon raw
Salmon raw
Contains more Fats +370.7%
Contains more Carbs +∞%
Contains more Water +50.5%
Contains more Other +81%
Equal in Protein - 19.84
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +370.7%
Contains more Carbs +∞%
Contains more Water +50.5%
Contains more Other +81%
Equal in Protein - 19.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
1
:
2
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +223.7%
Contains less Saturated Fat -95.2%
Contains more Polyunsaturated fat +258.1%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +223.7%
Contains less Saturated Fat -95.2%
Contains more Polyunsaturated fat +258.1%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Salmon raw Opinion
Net carbs 0.12g 0g Goat cheese
Protein 21.58g 19.84g Goat cheese
Fats 29.84g 6.34g Goat cheese
Carbs 0.12g 0g Goat cheese
Calories 364kcal 142kcal Goat cheese
Sugar 0.12g Salmon raw
Calcium 298mg 12mg Goat cheese
Iron 1.62mg 0.8mg Goat cheese
Magnesium 29mg 29mg
Phosphorus 375mg 200mg Goat cheese
Potassium 158mg 490mg Salmon raw
Sodium 415mg 44mg Salmon raw
Zinc 0.66mg 0.64mg Goat cheese
Copper 0.564mg 0.25mg Goat cheese
Manganese 0.093mg 0.016mg Goat cheese
Selenium 3.8µg 36.5µg Salmon raw
Vitamin A 1464IU 40IU Goat cheese
Vitamin A RAE 407µg 12µg Goat cheese
Vitamin E 0.26mg Goat cheese
Vitamin D 22IU Goat cheese
Vitamin D 0.5µg Goat cheese
Vitamin B1 0.072mg 0.226mg Salmon raw
Vitamin B2 0.676mg 0.38mg Goat cheese
Vitamin B3 1.148mg 7.86mg Salmon raw
Vitamin B5 0.19mg 1.664mg Salmon raw
Vitamin B6 0.06mg 0.818mg Salmon raw
Folate 2µg 25µg Salmon raw
Vitamin B12 0.22µg 3.18µg Salmon raw
Vitamin K 2.5µg Goat cheese
Tryptophan 0.227mg 0.222mg Goat cheese
Threonine 0.805mg 0.87mg Salmon raw
Isoleucine 0.893mg 0.914mg Salmon raw
Leucine 1.861mg 1.613mg Goat cheese
Lysine 1.549mg 1.822mg Salmon raw
Methionine 0.575mg 0.587mg Salmon raw
Phenylalanine 0.859mg 0.775mg Goat cheese
Valine 1.485mg 1.022mg Goat cheese
Histidine 0.589mg 0.584mg Goat cheese
Cholesterol 79mg 55mg Salmon raw
Saturated Fat 20.639g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 6.808g 2.103g Goat cheese
Polyunsaturated fat 0.709g 2.539g Salmon raw

Which food is preferable for your diet?

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

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
30%
Goat cheese
83%
Salmon raw
Minerals Daily Need Coverage Score
64%
Goat cheese
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 371mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 19.658g)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $11)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.