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  6. Goat cheese vs. Greek yogurt

Goat cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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Significant differences between Goat cheese and Greek yogurt

  • Goat cheese has more Copper, Vitamin A, Phosphorus, Vitamin B2, Iron, and Calcium, however, Greek yogurt is richer in Vitamin B12.
  • Goat cheese covers your daily Saturated Fat needs 91% more than Greek yogurt.
  • Greek yogurt contains less Sodium.

Specific food types used in this comparison are Cheese, goat, semisoft type and Yogurt, Greek, plain, whole milk.

Infographic

Goat cheese vs Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +198%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +∞%
Contains more CopperCopper +3217.6%
Contains more ZincZinc +26.9%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +933.3%
Contains less SodiumSodium -91.6%
Contains more SeleniumSelenium +155.3%

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%
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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +9660%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +213%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +451.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B12Vitamin B12 +240.9%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.063mg
~equal in Choline ~15.1mg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +139.8%
Contains more FatsFats +496.8%
Contains more OtherOther +308.3%
Contains more CarbsCarbs +3216.7%
Contains more WaterWater +78.6%

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
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +218.7%
Contains more Poly. FatPolyunsaturated fat +51.2%
Contains less Sat. FatSaturated Fat -88.4%

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 Greek yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Goat cheese Greek yogurt Opinion
Calories 364kcal 97kcal Goat cheese
Protein 21.58g 9g Goat cheese
Fats 29.84g 5g Goat cheese
Net carbs 0.12g 3.98g Greek yogurt
Carbs 0.12g 3.98g Greek yogurt
Cholesterol 79mg 13mg Greek yogurt
Vitamin D 22IU 0IU Goat cheese
Magnesium 29mg 11mg Goat cheese
Calcium 298mg 100mg Goat cheese
Potassium 158mg 141mg Goat cheese
Iron 1.62mg 0mg Goat cheese
Sugar 0.12g 4g Goat cheese
Copper 0.564mg 0.017mg Goat cheese
Zinc 0.66mg 0.52mg Goat cheese
Phosphorus 375mg 135mg Goat cheese
Sodium 415mg 35mg Greek yogurt
Vitamin A 1464IU 15IU Goat cheese
Vitamin A 407µg 2µg Goat cheese
Vitamin E 0.26mg 0.01mg Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Manganese 0.093mg 0.009mg Goat cheese
Selenium 3.8µg 9.7µg Greek yogurt
Vitamin B1 0.072mg 0.023mg Goat cheese
Vitamin B2 0.676mg 0.278mg Goat cheese
Vitamin B3 1.148mg 0.208mg Goat cheese
Vitamin B5 0.19mg 0.331mg Greek yogurt
Vitamin B6 0.06mg 0.063mg Greek yogurt
Vitamin B12 0.22µg 0.75µg Greek yogurt
Vitamin K 2.5µg 0µg Goat cheese
Folate 2µg 5µg Greek yogurt
Choline 15.4mg 15.1mg Goat cheese
Saturated Fat 20.639g 2.395g Greek yogurt
Monounsaturated Fat 6.808g 2.136g Goat cheese
Polyunsaturated fat 0.709g 0.469g Goat cheese
Tryptophan 0.227mg Goat cheese
Threonine 0.805mg Goat cheese
Isoleucine 0.893mg Goat cheese
Leucine 1.861mg Goat cheese
Lysine 1.549mg Goat cheese
Methionine 0.575mg Goat cheese
Phenylalanine 0.859mg Goat cheese
Valine 1.485mg Goat cheese
Histidine 0.589mg Goat cheese
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Greek yogurt
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
29%
Goat cheese
17%
Greek yogurt
Minerals Daily Need Coverage Score
64%
Goat cheese
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 380mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 18.244g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.88g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.