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Goat cheese vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between goat cheese and millet flour

  • Goat cheese is richer in vitamin B2 and calcium, yet millet flour is richer in selenium, manganese, vitamin B3, iron, vitamin B1, vitamin B6, and vitamin B5.
  • Daily need coverage for saturated fat for goat cheese is 101% higher.
  • Goat cheese contains 21 times more calcium than millet flour. Goat cheese contains 298mg of calcium, while millet flour contains 14mg.
  • Millet flour contains less saturated fat.
  • Goat cheese has a lower glycemic index than millet flour.

Food types used in this article are Cheese, goat, semisoft type and Millet flour.

Infographic

Goat cheese vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +2028.6%
Contains more PhosphorusPhosphorus +31.6%
Contains more MagnesiumMagnesium +310.3%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +143.2%
Contains more ZincZinc +298.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +977.4%
Contains more SeleniumSelenium +760.5%
~equal in Copper ~0.535mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +826%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +212.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +473.6%
Contains more Vitamin B3Vitamin B3 +424.4%
Contains more Vitamin B5Vitamin B5 +566.8%
Contains more Vitamin B6Vitamin B6 +520%
Contains more FolateFolate +2000%
~equal in Vitamin C ~0mg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +100.7%
Contains more FatsFats +602.1%
Contains more WaterWater +425%
Contains more OtherOther +143%
Contains more CarbsCarbs +62500%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +636.8%
Contains less Sat. FatSaturated fat -97.4%
Contains more Poly. FatPolyunsaturated fat +269.3%

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 Millet flour
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Millet flour DV% diff.
Saturated fat 20.639g 0.536g 91%
Selenium 3.8µg 32.7µg 53%
Vitamin B2 0.676mg 0.073mg 46%
Vitamin A 407µg 45%
Manganese 0.093mg 1.002mg 40%
Fats 29.84g 4.25g 39%
Vitamin B3 1.148mg 6.02mg 30%
Iron 1.62mg 3.94mg 29%
Starch 69.88g 29%
Calcium 298mg 14mg 28%
Vitamin B1 0.072mg 0.413mg 28%
Cholesterol 79mg 26%
Carbs 0.12g 75.12g 25%
Vitamin B6 0.06mg 0.372mg 24%
Protein 21.58g 10.75g 22%
Vitamin B5 0.19mg 1.267mg 22%
Magnesium 29mg 119mg 21%
Sodium 415mg 4mg 18%
Zinc 0.66mg 2.63mg 18%
Monounsaturated fat 6.808g 0.924g 15%
Fiber 0g 3.5g 14%
Polyunsaturated fat 0.709g 2.618g 13%
Phosphorus 375mg 285mg 13%
Folate 2µg 42µg 10%
Vitamin B12 0.22µg 9%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin D 0.5µg 3%
Copper 0.564mg 0.535mg 3%
Potassium 158mg 224mg 2%
Calories 364kcal 382kcal 1%
Vitamin K 2.5µg 0.8µg 1%
Vitamin E 0.26mg 0.11mg 1%
Net carbs 0.12g 71.62g N/A
Sugar 0.12g 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.227mg 0.17mg 0%
Threonine 0.805mg 0.354mg 0%
Isoleucine 0.893mg 0.473mg 0%
Leucine 1.861mg 1.537mg 0%
Lysine 1.549mg 0.144mg 0%
Methionine 0.575mg 0.319mg 0%
Phenylalanine 0.859mg 0.675mg 0%
Valine 1.485mg 0.584mg 0%
Histidine 0.589mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
64%
Goat cheese
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 411mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 20.103g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 1.54g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 70)
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.
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.