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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, phosphorus, vitamin B2, vitamin A, 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.
  • Greek yogurt has a higher glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of goat cheese is 0.

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% 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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +20250%
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

All nutrients comparison - raw data values

Nutrient Goat cheese Greek yogurt DV% diff.
Saturated fat 20.639g 2.395g 83%
Copper 0.564mg 0.017mg 61%
Vitamin A 407µg 2µg 45%
Fats 29.84g 5g 38%
Phosphorus 375mg 135mg 34%
Vitamin B2 0.676mg 0.278mg 31%
Protein 21.58g 9g 25%
Vitamin B12 0.22µg 0.75µg 22%
Cholesterol 79mg 13mg 22%
Calcium 298mg 100mg 20%
Iron 1.62mg 0mg 20%
Sodium 415mg 35mg 17%
Calories 364kcal 97kcal 13%
Monounsaturated fat 6.808g 2.136g 12%
Selenium 3.8µg 9.7µg 11%
Vitamin B3 1.148mg 0.208mg 6%
Magnesium 29mg 11mg 4%
Vitamin B1 0.072mg 0.023mg 4%
Manganese 0.093mg 0.009mg 4%
Vitamin B5 0.19mg 0.331mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.709g 0.469g 2%
Vitamin E 0.26mg 0.01mg 2%
Vitamin K 2.5µg 0µg 2%
Potassium 158mg 141mg 1%
Carbs 0.12g 3.98g 1%
Folate 2µg 5µg 1%
Zinc 0.66mg 0.52mg 1%
Net carbs 0.12g 3.98g N/A
Sugar 0.12g 4g N/A
Vitamin B6 0.06mg 0.063mg 0%
Choline 15.4mg 15.1mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

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%

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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. 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.