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Goat cheese vs. Prunes — In-Depth Nutrition Comparison

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How are goat cheese and prunes different?

  • Goat cheese is richer in phosphorus, vitamin B2, copper, and calcium, while prunes are higher in vitamin K, fiber, and potassium.
  • Goat cheese covers your daily need for saturated fat, 103% more than prunes.
  • Prunes have a higher glycemic index (29) than goat cheese (0).

Cheese, goat, semisoft type and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Goat cheese vs Prunes 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%
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +593%
Contains more IronIron +74.2%
Contains more CopperCopper +100.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +443.5%
Contains more SeleniumSelenium +1166.7%
Contains more MagnesiumMagnesium +41.4%
Contains more PotassiumPotassium +363.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +221.5%

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%
Prunes
7
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin AVitamin A +943.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B2Vitamin B2 +263.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +2280%
Contains more FolateFolate +100%

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
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +889.9%
Contains more FatsFats +7752.6%
Contains more WaterWater +47.2%
Contains more OtherOther +11.4%
Contains more CarbsCarbs +53133.3%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +12745.3%
Contains more Poly. FatPolyunsaturated fat +1043.5%
Contains less Sat. FatSaturated fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Prunes DV% diff.
Saturated fat 20.639g 0.088g 93%
Vitamin K 2.5µg 59.5µg 48%
Fats 29.84g 0.38g 45%
Phosphorus 375mg 69mg 44%
Vitamin A 407µg 39µg 41%
Protein 21.58g 2.18g 39%
Vitamin B2 0.676mg 0.186mg 38%
Copper 0.564mg 0.281mg 31%
Fiber 0g 7.1g 28%
Cholesterol 79mg 0mg 26%
Calcium 298mg 43mg 26%
Carbs 0.12g 63.88g 21%
Sodium 415mg 2mg 18%
Potassium 158mg 732mg 17%
Monounsaturated fat 6.808g 0.053g 17%
Fructose 12.45g 16%
Vitamin B6 0.06mg 0.205mg 11%
Iron 1.62mg 0.93mg 9%
Manganese 0.093mg 0.299mg 9%
Vitamin B12 0.22µg 0µg 9%
Calories 364kcal 240kcal 6%
Selenium 3.8µg 0.3µg 6%
Vitamin B5 0.19mg 0.422mg 5%
Vitamin B3 1.148mg 1.882mg 5%
Polyunsaturated fat 0.709g 0.062g 4%
Vitamin D 22IU 0IU 3%
Magnesium 29mg 41mg 3%
Vitamin D 0.5µg 0µg 3%
Zinc 0.66mg 0.44mg 2%
Vitamin B1 0.072mg 0.051mg 2%
Starch 5.11g 2%
Folate 2µg 4µg 1%
Choline 15.4mg 10.1mg 1%
Vitamin E 0.26mg 0.43mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0.12g 56.78g N/A
Sugar 0.12g 38.13g N/A
Tryptophan 0.227mg 0.025mg 0%
Threonine 0.805mg 0.049mg 0%
Isoleucine 0.893mg 0.041mg 0%
Leucine 1.861mg 0.066mg 0%
Lysine 1.549mg 0.05mg 0%
Methionine 0.575mg 0.016mg 0%
Phenylalanine 0.859mg 0.052mg 0%
Valine 1.485mg 0.056mg 0%
Histidine 0.589mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
64%
Goat cheese
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 413mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 20.551g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 38.01g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.