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  6. Goat cheese vs. Corn raw

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

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The main differences between goat cheese and corn raw

  • Goat cheese is richer in copper, vitamin B2, phosphorus, calcium, vitamin A, and iron, yet corn raw is richer in vitamin B5.
  • Daily need coverage for saturated fat for goat cheese is 102% higher.
  • Goat cheese has a lower glycemic index than corn raw.

Food types used in this article are Cheese, goat, semisoft type and Corn, sweet, yellow, raw.

Infographic

Goat cheese vs Corn 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.
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +14800%
Contains more IronIron +211.5%
Contains more CopperCopper +944.4%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +321.3%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +70.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +75.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +4422.2%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1129.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +115.3%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin B5Vitamin B5 +277.4%
Contains more Vitamin B6Vitamin B6 +55%
Contains more FolateFolate +2000%
Contains more CholineCholine +49.4%

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +559.9%
Contains more FatsFats +2110.4%
Contains more OtherOther +366.7%
Contains more CarbsCarbs +15483.3%
Contains more WaterWater +67.1%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +1475.9%
Contains more Poly. FatPolyunsaturated fat +45.6%
Contains less Sat. FatSaturated fat -98.4%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Corn raw DV% diff.
Saturated fat 20.639g 0.325g 92%
Copper 0.564mg 0.054mg 57%
Vitamin B2 0.676mg 0.055mg 48%
Fats 29.84g 1.35g 44%
Vitamin A 407µg 9µg 44%
Phosphorus 375mg 89mg 41%
Protein 21.58g 3.27g 37%
Calcium 298mg 2mg 30%
Cholesterol 79mg 0mg 26%
Sodium 415mg 15mg 17%
Monounsaturated fat 6.808g 0.432g 16%
Iron 1.62mg 0.52mg 14%
Calories 364kcal 86kcal 14%
Vitamin B5 0.19mg 0.717mg 11%
Folate 2µg 42µg 10%
Vitamin B12 0.22µg 0µg 9%
Fiber 0g 2g 8%
Vitamin C 0mg 6.8mg 8%
Vitamin B1 0.072mg 0.155mg 7%
Carbs 0.12g 18.7g 6%
Selenium 3.8µg 0.6µg 6%
Vitamin B3 1.148mg 1.77mg 4%
Vitamin D 0.5µg 0µg 3%
Manganese 0.093mg 0.163mg 3%
Vitamin D 22IU 0IU 3%
Potassium 158mg 270mg 3%
Vitamin B6 0.06mg 0.093mg 3%
Vitamin K 2.5µg 0.3µg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Magnesium 29mg 37mg 2%
Zinc 0.66mg 0.46mg 2%
Choline 15.4mg 23mg 1%
Vitamin E 0.26mg 0.07mg 1%
Polyunsaturated fat 0.709g 0.487g 1%
Net carbs 0.12g 16.7g N/A
Sugar 0.12g 6.26g N/A
Tryptophan 0.227mg 0.023mg 0%
Threonine 0.805mg 0.129mg 0%
Isoleucine 0.893mg 0.129mg 0%
Leucine 1.861mg 0.348mg 0%
Lysine 1.549mg 0.137mg 0%
Methionine 0.575mg 0.067mg 0%
Phenylalanine 0.859mg 0.15mg 0%
Valine 1.485mg 0.185mg 0%
Histidine 0.589mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
Minerals Daily Need Coverage Score
64%
Goat cheese
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 6.14g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 20.314g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.