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  6. Goat cheese vs. Fish sandwich

Goat cheese vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between goat cheese and fish sandwiches

  • Goat cheese has more copper, vitamin B2, phosphorus, vitamin A, and calcium; however, fish sandwiches have more selenium, vitamin B12, and vitamin B1.
  • Goat cheese's daily need coverage for saturated fat is 93% more.
  • Goat cheese has 17 times more vitamin A than fish sandwiches. Goat cheese has 1464IU of vitamin A, while fish sandwiches have 87IU.
  • Fish sandwiches are lower in saturated fat.
  • Fish sandwiches have a higher glycemic index than goat cheese.

The food varieties used in the comparison are Cheese, goat, semisoft type and Fast foods, fish sandwich, with tartar sauce.

Infographic

Goat cheese vs Fish sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +705.4%
Contains more CopperCopper +652%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +223.3%
Contains less SodiumSodium -31.1%
Contains more PotassiumPotassium +30.4%
Contains more ManganeseManganese +183.9%
Contains more SeleniumSelenium +373.7%
~equal in Iron ~1.5mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +6683.3%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +382.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin B1Vitamin B1 +191.7%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more Vitamin B5Vitamin B5 +94.7%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B12Vitamin B12 +209.1%
Contains more Vitamin KVitamin K +444%
Contains more FolateFolate +2200%
Contains more CholineCholine +87.7%

All nutrients comparison - raw data values

Nutrient Goat cheese Fish sandwich DV% diff.
Saturated fat 20.639g 1.949g 85%
Copper 0.564mg 0.075mg 54%
Vitamin A 407µg 6µg 45%
Vitamin B2 0.676mg 0.14mg 41%
Phosphorus 375mg 116mg 37%
Polyunsaturated fat 0.709g 6.257g 37%
Fats 29.84g 12.45g 27%
Selenium 3.8µg 18µg 26%
Calcium 298mg 37mg 26%
Protein 21.58g 10.29g 23%
Vitamin B12 0.22µg 0.68µg 19%
Cholesterol 79mg 35mg 15%
Vitamin B1 0.072mg 0.21mg 12%
Folate 2µg 46µg 11%
Monounsaturated fat 6.808g 2.595g 11%
Carbs 0.12g 26.69g 9%
Vitamin K 2.5µg 13.6µg 9%
Sodium 415mg 602mg 8%
Manganese 0.093mg 0.264mg 7%
Vitamin B3 1.148mg 2.15mg 6%
Calories 364kcal 257kcal 5%
Fiber 0g 1g 4%
Vitamin B5 0.19mg 0.37mg 4%
Vitamin D 0.5µg 0.2µg 2%
Vitamin E 0.26mg 0.55mg 2%
Choline 15.4mg 28.9mg 2%
Iron 1.62mg 1.5mg 2%
Vitamin D 22IU 9IU 2%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Zinc 0.66mg 0.49mg 2%
Vitamin B6 0.06mg 0.07mg 1%
Potassium 158mg 206mg 1%
Magnesium 29mg 25mg 1%
Net carbs 0.12g 25.69g N/A
Sugar 0.12g 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +109.7%
Contains more FatsFats +139.7%
Contains more OtherOther +38%
Contains more CarbsCarbs +22141.7%
~equal in Water ~48.44g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +162.4%
Contains less Sat. FatSaturated fat -90.6%
Contains more Poly. FatPolyunsaturated fat +782.5%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.