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  6. Goat cheese vs. Mashed potato

Goat cheese vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between Goat cheese and Mashed potato?

  • Goat cheese has more Copper, Vitamin B2, Phosphorus, Vitamin A RAE, Calcium, Iron, Vitamin B12, and Selenium than Mashed potato.
  • Goat cheese's daily need coverage for Saturated Fat is 100% higher.

We used Cheese, goat, semisoft type and Fast foods, potato, mashed types in this comparison.

Infographic

Goat cheese vs Mashed potato 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
7
:
3
Mashed potato
Mashed potato
Contains more Calcium +1555.6%
Contains more Iron +422.6%
Contains more Magnesium +93.3%
Contains more Phosphorus +535.6%
Contains more Zinc +200%
Contains more Copper +1511.4%
Contains more Selenium +375%
Contains more Potassium +81%
Contains less Sodium -26.3%
Equal in Manganese - 0.098
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +1555.6%
Contains more Iron +422.6%
Contains more Magnesium +93.3%
Contains more Phosphorus +535.6%
Contains more Zinc +200%
Contains more Copper +1511.4%
Contains more Selenium +375%
Contains more Potassium +81%
Contains less Sodium -26.3%
Equal in Manganese - 0.098

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
7
:
4
Mashed potato
Mashed potato
Contains more Vitamin A +691.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +4406.7%
Contains more Vitamin B12 +214.3%
Contains more Vitamin E +61.5%
Contains more Vitamin B6 +100%
Contains more Folate +350%
Contains more Vitamin K +136%
Equal in Vitamin B3 - 1.08
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%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin A +691.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +4406.7%
Contains more Vitamin B12 +214.3%
Contains more Vitamin E +61.5%
Contains more Vitamin B6 +100%
Contains more Folate +350%
Contains more Vitamin K +136%
Equal in Vitamin B3 - 1.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Mashed potato
Mashed potato
Contains more Protein +1207.9%
Contains more Fats +958.2%
Contains more Other +133.3%
Contains more Carbs +12108.3%
Contains more Water +74.9%
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
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +1207.9%
Contains more Fats +958.2%
Contains more Other +133.3%
Contains more Carbs +12108.3%
Contains more Water +74.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
1
:
2
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +845.6%
Contains less Saturated Fat -97.2%
Contains more Polyunsaturated fat +89.3%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +845.6%
Contains less Saturated Fat -97.2%
Contains more Polyunsaturated fat +89.3%

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 Mashed potato
Lower in Sodium ok
Lower in Cholesterol 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 Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Mashed potato Opinion
Net carbs 0.12g 13.35g Mashed potato
Protein 21.58g 1.65g Goat cheese
Fats 29.84g 2.82g Goat cheese
Carbs 0.12g 14.65g Mashed potato
Calories 364kcal 89kcal Goat cheese
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.12g 0.5g Goat cheese
Fiber 0g 1.3g Mashed potato
Calcium 298mg 18mg Goat cheese
Iron 1.62mg 0.31mg Goat cheese
Magnesium 29mg 15mg Goat cheese
Phosphorus 375mg 59mg Goat cheese
Potassium 158mg 286mg Mashed potato
Sodium 415mg 306mg Mashed potato
Zinc 0.66mg 0.22mg Goat cheese
Copper 0.564mg 0.035mg Goat cheese
Manganese 0.093mg 0.098mg Mashed potato
Selenium 3.8µg 0.8µg Goat cheese
Vitamin A 1464IU 185IU Goat cheese
Vitamin A RAE 407µg 43µg Goat cheese
Vitamin E 0.26mg 0.42mg Mashed potato
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin B1 0.072mg 0.015mg Goat cheese
Vitamin B2 0.676mg 0.015mg Goat cheese
Vitamin B3 1.148mg 1.08mg Goat cheese
Vitamin B5 0.19mg Goat cheese
Vitamin B6 0.06mg 0.12mg Mashed potato
Folate 2µg 9µg Mashed potato
Vitamin B12 0.22µg 0.07µg Goat cheese
Vitamin K 2.5µg 5.9µg Mashed potato
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
Cholesterol 79mg 0mg Mashed potato
Trans Fat 0.105g Goat cheese
Saturated Fat 20.639g 0.577g Mashed potato
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 6.808g 0.72g Goat cheese
Polyunsaturated fat 0.709g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Goat cheese
9%
Mashed potato
Minerals Daily Need Coverage Score
64%
Goat cheese
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 109mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 20.062g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.