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Goat cheese vs. Liverwurst — In-Depth Nutrition Comparison

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How are goat cheese and liverwurst different?

  • Goat cheese is richer in copper, calcium, and phosphorus, while liverwurst is higher in vitamin B12, vitamin A, selenium, iron, vitamin B5, and vitamin B2.
  • Liverwurst covers your daily need for vitamin B12, 552% more than goat cheese.
  • Goat cheese contains 14 times more calcium than liverwurst. Goat cheese contains 298mg of calcium, while liverwurst contains 22mg.
  • Liverwurst is lower in saturated fat.
  • Liverwurst has a higher glycemic index (28) than goat cheese (0).

Cheese, goat, semisoft type and Liverwurst spread types were used in this article.

Infographic

Goat cheese vs Liverwurst infographic
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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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +1254.5%
Contains more CopperCopper +135%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -40.7%
Contains more IronIron +446.3%
Contains more ZincZinc +248.5%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +1426.3%
~equal in Potassium ~170mg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +905.2%
Contains more Vitamin B1Vitamin B1 +277.8%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +274.6%
Contains more Vitamin B5Vitamin B5 +1452.6%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin B12Vitamin B12 +6018.2%
Contains more FolateFolate +1400%

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +74.3%
Contains more FatsFats +17.2%
Contains more CarbsCarbs +4808.3%
Contains more WaterWater +17.6%
~equal in Other ~2.75g

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +80.5%
Contains more Poly. FatPolyunsaturated fat +242.3%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Liverwurst DV% diff.
Vitamin B12 0.22µg 13.46µg 552%
Vitamin A 407µg 4091µg 409%
Selenium 3.8µg 58µg 99%
Iron 1.62mg 8.85mg 90%
Vitamin B5 0.19mg 2.95mg 55%
Saturated fat 20.639g 9.925g 49%
Copper 0.564mg 0.24mg 36%
Calcium 298mg 22mg 28%
Vitamin B2 0.676mg 1.03mg 27%
Phosphorus 375mg 230mg 21%
Vitamin B3 1.148mg 4.3mg 20%
Protein 21.58g 12.38g 18%
Vitamin B1 0.072mg 0.272mg 17%
Zinc 0.66mg 2.3mg 15%
Monounsaturated fat 6.808g 12.286g 14%
Cholesterol 79mg 118mg 13%
Sodium 415mg 700mg 12%
Polyunsaturated fat 0.709g 2.427g 11%
Fiber 0g 2.5g 10%
Vitamin B6 0.06mg 0.19mg 10%
Fats 29.84g 25.45g 7%
Folate 2µg 30µg 7%
Magnesium 29mg 12mg 4%
Vitamin C 0mg 3.5mg 4%
Choline 15.4mg 3%
Calories 364kcal 305kcal 3%
Manganese 0.093mg 0.155mg 3%
Vitamin D 0.5µg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Carbs 0.12g 5.89g 2%
Net carbs 0.12g 3.39g N/A
Potassium 158mg 170mg 0%
Sugar 0.12g 1.65g N/A
Tryptophan 0.227mg 0.151mg 0%
Threonine 0.805mg 0.671mg 0%
Isoleucine 0.893mg 0.653mg 0%
Leucine 1.861mg 1.139mg 0%
Lysine 1.549mg 1.155mg 0%
Methionine 0.575mg 0.285mg 0%
Phenylalanine 0.859mg 0.617mg 0%
Valine 1.485mg 0.857mg 0%
Histidine 0.589mg 0.448mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Liverwurst
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
284%
Liverwurst
Minerals Daily Need Coverage Score
64%
Goat cheese
103%
Liverwurst

Comparison summary

Which food is lower in Saturated fat?
Liverwurst
Liverwurst is lower in Saturated fat (difference - 10.714g)
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 285mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 28)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)
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.

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.