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  6. Goat cheese vs. Quinoa

Goat cheese vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between goat cheese and quinoa

  • Goat cheese is richer in vitamin B2, copper, phosphorus, vitamin A, and calcium, yet quinoa is richer in manganese and fiber.
  • Daily need coverage for saturated fat for goat cheese is 102% higher.
  • Goat cheese has a lower glycemic index than quinoa.

Food types used in this article are Cheese, goat, semisoft type and Quinoa, cooked.

Infographic

Goat cheese vs Quinoa 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.
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%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +1652.9%
Contains more CopperCopper +193.8%
Contains more PhosphorusPhosphorus +146.7%
Contains more SeleniumSelenium +35.7%
Contains more MagnesiumMagnesium +120.7%
Contains more ZincZinc +65.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +578.5%
~equal in Potassium ~172mg
~equal in Iron ~1.49mg

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%
Quinoa
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +514.5%
Contains more Vitamin B3Vitamin B3 +178.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +142.3%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B6Vitamin B6 +105%
Contains more FolateFolate +2000%
Contains more CholineCholine +49.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat cheese Quinoa DV% diff.
Saturated fat 20.639g 0.231g 93%
Vitamin A 407µg 0µg 45%
Vitamin B2 0.676mg 0.11mg 44%
Fats 29.84g 1.92g 43%
Copper 0.564mg 0.192mg 41%
Protein 21.58g 4.4g 34%
Phosphorus 375mg 152mg 32%
Calcium 298mg 17mg 28%
Cholesterol 79mg 0mg 26%
Manganese 0.093mg 0.631mg 23%
Sodium 415mg 7mg 18%
Monounsaturated fat 6.808g 0.528g 16%
Calories 364kcal 120kcal 12%
Fiber 0g 2.8g 11%
Folate 2µg 42µg 10%
Vitamin B12 0.22µg 0µg 9%
Magnesium 29mg 64mg 8%
Carbs 0.12g 21.3g 7%
Starch 17.63g 7%
Vitamin B3 1.148mg 0.412mg 5%
Vitamin B6 0.06mg 0.123mg 5%
Zinc 0.66mg 1.09mg 4%
Vitamin B5 0.19mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.072mg 0.107mg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 0µg 2%
Polyunsaturated fat 0.709g 1.078g 2%
Selenium 3.8µg 2.8µg 2%
Vitamin E 0.26mg 0.63mg 2%
Iron 1.62mg 1.49mg 2%
Choline 15.4mg 23mg 1%
Net carbs 0.12g 18.5g N/A
Potassium 158mg 172mg 0%
Sugar 0.12g 0.87g N/A
Tryptophan 0.227mg 0.052mg 0%
Threonine 0.805mg 0.131mg 0%
Isoleucine 0.893mg 0.157mg 0%
Leucine 1.861mg 0.261mg 0%
Lysine 1.549mg 0.239mg 0%
Methionine 0.575mg 0.096mg 0%
Phenylalanine 0.859mg 0.185mg 0%
Valine 1.485mg 0.185mg 0%
Histidine 0.589mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +390.5%
Contains more FatsFats +1454.2%
Contains more OtherOther +281.8%
Contains more CarbsCarbs +17650%
Contains more WaterWater +57.3%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1189.4%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +52%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.