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Goat cheese vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between goat cheese and mustard

  • Goat cheese has more copper, vitamin B2, phosphorus, vitamin A, and calcium; however, mustard is higher in selenium and fiber.
  • Goat cheese covers your daily need for saturated fat, 102% more than mustard.
  • The glycemic index of mustard is higher.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Mustard, prepared, yellow.

Infographic

Goat cheese vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +373%
Contains more CopperCopper +662.2%
Contains more PhosphorusPhosphorus +247.2%
Contains less SodiumSodium -62.4%
Contains more MagnesiumMagnesium +65.5%
Contains more ManganeseManganese +353.8%
Contains more SeleniumSelenium +781.6%
~equal in Potassium ~152mg
~equal in Iron ~1.61mg
~equal in Zinc ~0.64mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +8040%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +865.7%
Contains more Vitamin B3Vitamin B3 +103.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +78.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +145.8%
Contains more Vitamin B5Vitamin B5 +33.7%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +250%
Contains more CholineCholine +45.5%

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +477%
Contains more FatsFats +793.4%
Contains more CarbsCarbs +4758.3%
Contains more WaterWater +83.9%
Contains more OtherOther +14.6%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +212%
Contains less Sat. FatSaturated fat -99%
~equal in Polyunsaturated fat ~0.774g

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

All nutrients comparison - raw data values

Nutrient Goat cheese Mustard DV% diff.
Saturated fat 20.639g 0.214g 93%
Selenium 3.8µg 33.5µg 54%
Copper 0.564mg 0.074mg 54%
Vitamin B2 0.676mg 0.07mg 47%
Vitamin A 407µg 5µg 45%
Fats 29.84g 3.34g 41%
Phosphorus 375mg 108mg 38%
Protein 21.58g 3.74g 36%
Sodium 415mg 1104mg 30%
Cholesterol 79mg 0mg 26%
Calcium 298mg 63mg 24%
Fiber 0g 4g 16%
Calories 364kcal 60kcal 15%
Manganese 0.093mg 0.422mg 14%
Monounsaturated fat 6.808g 2.182g 12%
Vitamin B1 0.072mg 0.177mg 9%
Vitamin B12 0.22µg 0µg 9%
Magnesium 29mg 48mg 5%
Vitamin B3 1.148mg 0.565mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Carbs 0.12g 5.83g 2%
Vitamin B6 0.06mg 0.07mg 1%
Choline 15.4mg 22.4mg 1%
Folate 2µg 7µg 1%
Vitamin K 2.5µg 1.4µg 1%
Vitamin E 0.26mg 0.36mg 1%
Vitamin B5 0.19mg 0.254mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0.12g 1.83g N/A
Potassium 158mg 152mg 0%
Iron 1.62mg 1.61mg 0%
Sugar 0.12g 0.92g N/A
Zinc 0.66mg 0.64mg 0%
Starch 0.64g 0%
Trans fat 0.009g N/A
Polyunsaturated fat 0.709g 0.774g 0%
Tryptophan 0.227mg 0.009mg 0%
Threonine 0.805mg 0.167mg 0%
Isoleucine 0.893mg 0.146mg 0%
Leucine 1.861mg 0.292mg 0%
Lysine 1.549mg 0.264mg 0%
Methionine 0.575mg 0.076mg 0%
Phenylalanine 0.859mg 0.161mg 0%
Valine 1.485mg 0.189mg 0%
Histidine 0.589mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
64%
Goat cheese
60%
Mustard

Comparison summary

Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 20.425g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 689mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 32)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.1)
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.
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.