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  6. Goat cheese vs. Flax seeds

Goat cheese vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between goat cheese and flax seeds?

  • Goat cheese is higher in vitamin B2, yet flax seeds are higher in vitamin B1, fiber, manganese, magnesium, copper, iron, selenium, and phosphorus.
  • Flax seeds' daily need coverage for vitamin B1 is 131% more.
  • Goat cheese has 6 times more saturated fat than flax seeds. While goat cheese has 20.639g of saturated fat, flax seeds have only 3.663g.

We used Cheese, goat, semisoft type and Seeds, flaxseed types in this article.

Infographic

Goat cheese vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +16.9%
Contains more MagnesiumMagnesium +1251.7%
Contains more PotassiumPotassium +414.6%
Contains more IronIron +253.7%
Contains more CopperCopper +116.3%
Contains more ZincZinc +557.6%
Contains more PhosphorusPhosphorus +71.2%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +2568.8%
Contains more SeleniumSelenium +568.4%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +319.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19.2%
Contains more Vitamin B1Vitamin B1 +2183.3%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B5Vitamin B5 +418.4%
Contains more Vitamin B6Vitamin B6 +688.3%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +4250%
Contains more CholineCholine +411%

All nutrients comparison - raw data values

Nutrient Goat cheese Flax seeds DV% diff.
Polyunsaturated fat 0.709g 28.73g 187%
Vitamin B1 0.072mg 1.644mg 131%
Fiber 0g 27.3g 109%
Manganese 0.093mg 2.482mg 104%
Magnesium 29mg 392mg 86%
Saturated fat 20.639g 3.663g 77%
Copper 0.564mg 1.22mg 73%
Iron 1.62mg 5.73mg 51%
Vitamin A 407µg 0µg 45%
Vitamin B2 0.676mg 0.161mg 40%
Selenium 3.8µg 25.4µg 39%
Phosphorus 375mg 642mg 38%
Zinc 0.66mg 4.34mg 33%
Vitamin B6 0.06mg 0.473mg 32%
Cholesterol 79mg 0mg 26%
Folate 2µg 87µg 21%
Potassium 158mg 813mg 19%
Fats 29.84g 42.16g 19%
Sodium 415mg 30mg 17%
Vitamin B5 0.19mg 0.985mg 16%
Choline 15.4mg 78.7mg 12%
Vitamin B3 1.148mg 3.08mg 12%
Carbs 0.12g 28.88g 10%
Vitamin B12 0.22µg 0µg 9%
Calories 364kcal 534kcal 9%
Protein 21.58g 18.29g 7%
Calcium 298mg 255mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 4.3µg 2%
Monounsaturated fat 6.808g 7.527g 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 0.12g 1.58g N/A
Sugar 0.12g 1.55g N/A
Vitamin E 0.26mg 0.31mg 0%
Tryptophan 0.227mg 0.297mg 0%
Threonine 0.805mg 0.766mg 0%
Isoleucine 0.893mg 0.896mg 0%
Leucine 1.861mg 1.235mg 0%
Lysine 1.549mg 0.862mg 0%
Methionine 0.575mg 0.37mg 0%
Phenylalanine 0.859mg 0.957mg 0%
Valine 1.485mg 1.072mg 0%
Histidine 0.589mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +18%
Contains more WaterWater +554%
Contains more FatsFats +41.3%
Contains more CarbsCarbs +23966.7%
Contains more OtherOther +26.2%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +10.6%
Contains more Poly. FatPolyunsaturated fat +3952.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.