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Goat cheese vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between goat cheese and mixed nuts

  • Goat cheese is richer in vitamin B2 and vitamin A, yet mixed nuts are richer in manganese, selenium, vitamin E, magnesium, vitamin B3, copper, and fiber.
  • Daily need coverage for manganese for mixed nuts is 85% higher.
  • Goat cheese contains 488 times more vitamin A than mixed nuts. Goat cheese contains 1464IU of vitamin A, while mixed nuts contain 3IU.
  • Mixed nuts contain less saturated fat.
  • Goat cheese has a lower glycemic index than mixed nuts.

Food types used in this article are Cheese, goat, semisoft type and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Goat cheese vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +154.7%
Contains more MagnesiumMagnesium +689.7%
Contains more PotassiumPotassium +300%
Contains more IronIron +61.1%
Contains more CopperCopper +60.8%
Contains more ZincZinc +409.1%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +2093.5%
Contains more SeleniumSelenium +792.1%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +244.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2907.7%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B3Vitamin B3 +571.5%
Contains more Vitamin B5Vitamin B5 +500%
Contains more Vitamin B6Vitamin B6 +486.7%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +4050%
Contains more CholineCholine +237.7%

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +2088.5%
Contains more FatsFats +80.8%
Contains more CarbsCarbs +17441.7%
~equal in Protein ~20.04g
~equal in Other ~2.88g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +318.4%
Contains more Poly. FatPolyunsaturated fat +1960.9%

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 Mixed nuts
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Goat cheese Mixed nuts DV% diff.
Polyunsaturated fat 0.709g 14.612g 93%
Manganese 0.093mg 2.04mg 85%
Selenium 3.8µg 33.9µg 55%
Monounsaturated fat 6.808g 28.488g 54%
Saturated fat 20.639g 8.711g 54%
Vitamin E 0.26mg 7.82mg 50%
Magnesium 29mg 229mg 48%
Vitamin A 407µg 0µg 45%
Vitamin B3 1.148mg 7.709mg 41%
Copper 0.564mg 0.907mg 38%
Vitamin B2 0.676mg 0.196mg 37%
Fats 29.84g 53.95g 37%
Fiber 0g 7g 28%
Cholesterol 79mg 0mg 26%
Zinc 0.66mg 3.36mg 25%
Vitamin B6 0.06mg 0.352mg 22%
Folate 2µg 83µg 20%
Vitamin B5 0.19mg 1.14mg 19%
Calcium 298mg 117mg 18%
Sodium 415mg 5mg 18%
Potassium 158mg 632mg 14%
Calories 364kcal 607kcal 12%
Iron 1.62mg 2.61mg 12%
Phosphorus 375mg 456mg 12%
Vitamin B1 0.072mg 0.189mg 10%
Vitamin B12 0.22µg 0µg 9%
Choline 15.4mg 52mg 7%
Carbs 0.12g 21.05g 7%
Vitamin D 0.5µg 0µg 3%
Protein 21.58g 20.04g 3%
Vitamin K 2.5µg 5.7µg 3%
Vitamin D 22IU 0IU 3%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0.12g 14.05g N/A
Sugar 0.12g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.227mg 0.22mg 0%
Threonine 0.805mg 0.703mg 0%
Isoleucine 0.893mg 0.826mg 0%
Leucine 1.861mg 1.656mg 0%
Lysine 1.549mg 0.782mg 0%
Methionine 0.575mg 0.283mg 0%
Phenylalanine 0.859mg 1.182mg 0%
Valine 1.485mg 1.001mg 0%
Histidine 0.589mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
64%
Goat cheese
139%
Mixed nuts

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 11.928g)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 4.03g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 24)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.