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  6. Goat cheese vs. Smoked salmon

Goat cheese vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between Goat cheese and Smoked salmon

  • Goat cheese is richer in Vitamin B2, Vitamin A RAE, Copper, Phosphorus, and Calcium, yet Smoked salmon is richer in Vitamin B12, Vitamin D, Selenium, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Smoked salmon is 127% higher.
  • Goat cheese contains 27 times more Calcium than Smoked salmon. Goat cheese contains 298mg of Calcium, while Smoked salmon contains 11mg.
  • Smoked salmon contains less Saturated Fat.

Food types used in this article are Cheese, goat, semisoft type and Fish, salmon, chinook, smoked.

Infographic

Goat cheese vs Smoked salmon 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.
Goat cheese
Goat cheese
8
:
2
Smoked salmon
Smoked salmon
Contains more Calcium +2609.1%
Contains more Iron +90.6%
Contains more Magnesium +61.1%
Contains more Phosphorus +128.7%
Contains less Sodium -38.2%
Contains more Zinc +112.9%
Contains more Copper +145.2%
Contains more Manganese +447.1%
Contains more Potassium +10.8%
Contains more Selenium +752.6%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +2609.1%
Contains more Iron +90.6%
Contains more Magnesium +61.1%
Contains more Phosphorus +128.7%
Contains less Sodium -38.2%
Contains more Zinc +112.9%
Contains more Copper +145.2%
Contains more Manganese +447.1%
Contains more Potassium +10.8%
Contains more Selenium +752.6%

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.
Goat cheese
Goat cheese
4
:
6
Smoked salmon
Smoked salmon
Contains more Vitamin A +1582.8%
Contains more Vitamin B1 +213%
Contains more Vitamin B2 +569.3%
Contains more Vitamin K +2400%
Contains more Vitamin E +419.2%
Contains more Vitamin D +3320%
Contains more Vitamin B3 +311.1%
Contains more Vitamin B5 +357.9%
Contains more Vitamin B6 +363.3%
Contains more Vitamin B12 +1381.8%
Equal in Folate - 2
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +1582.8%
Contains more Vitamin B1 +213%
Contains more Vitamin B2 +569.3%
Contains more Vitamin K +2400%
Contains more Vitamin E +419.2%
Contains more Vitamin D +3320%
Contains more Vitamin B3 +311.1%
Contains more Vitamin B5 +357.9%
Contains more Vitamin B6 +363.3%
Contains more Vitamin B12 +1381.8%
Equal in Folate - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Smoked salmon
Smoked salmon
Contains more Protein +18.1%
Contains more Fats +590.7%
Contains more Carbs +∞%
Contains more Water +58.2%
Contains more Other +83.7%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +18.1%
Contains more Fats +590.7%
Contains more Carbs +∞%
Contains more Water +58.2%
Contains more Other +83.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
1
:
2
Smoked salmon
Smoked salmon
Contains more Monounsaturated Fat +236.5%
Contains less Saturated Fat -95.5%
Contains more Polyunsaturated fat +40.3%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +236.5%
Contains less Saturated Fat -95.5%
Contains more Polyunsaturated fat +40.3%

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 Smoked salmon
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Smoked salmon Opinion
Net carbs 0.12g 0g Goat cheese
Protein 21.58g 18.28g Goat cheese
Fats 29.84g 4.32g Goat cheese
Carbs 0.12g 0g Goat cheese
Calories 364kcal 117kcal Goat cheese
Sugar 0.12g 0g Smoked salmon
Calcium 298mg 11mg Goat cheese
Iron 1.62mg 0.85mg Goat cheese
Magnesium 29mg 18mg Goat cheese
Phosphorus 375mg 164mg Goat cheese
Potassium 158mg 175mg Smoked salmon
Sodium 415mg 672mg Goat cheese
Zinc 0.66mg 0.31mg Goat cheese
Copper 0.564mg 0.23mg Goat cheese
Manganese 0.093mg 0.017mg Goat cheese
Selenium 3.8µg 32.4µg Smoked salmon
Vitamin A 1464IU 87IU Goat cheese
Vitamin A RAE 407µg 26µg Goat cheese
Vitamin E 0.26mg 1.35mg Smoked salmon
Vitamin D 22IU 685IU Smoked salmon
Vitamin D 0.5µg 17.1µg Smoked salmon
Vitamin B1 0.072mg 0.023mg Goat cheese
Vitamin B2 0.676mg 0.101mg Goat cheese
Vitamin B3 1.148mg 4.72mg Smoked salmon
Vitamin B5 0.19mg 0.87mg Smoked salmon
Vitamin B6 0.06mg 0.278mg Smoked salmon
Folate 2µg 2µg
Vitamin B12 0.22µg 3.26µg Smoked salmon
Vitamin K 2.5µg 0.1µg Goat cheese
Tryptophan 0.227mg 0.205mg Goat cheese
Threonine 0.805mg 0.801mg Goat cheese
Isoleucine 0.893mg 0.842mg Goat cheese
Leucine 1.861mg 1.486mg Goat cheese
Lysine 1.549mg 1.679mg Smoked salmon
Methionine 0.575mg 0.541mg Goat cheese
Phenylalanine 0.859mg 0.714mg Goat cheese
Valine 1.485mg 0.942mg Goat cheese
Histidine 0.589mg 0.538mg Goat cheese
Cholesterol 79mg 23mg Smoked salmon
Saturated Fat 20.639g 0.929g Smoked salmon
Omega-3 - DHA 0g 0.267g Smoked salmon
Omega-3 - EPA 0g 0.183g Smoked salmon
Omega-3 - DPA 0g 0.073g Smoked salmon
Monounsaturated Fat 6.808g 2.023g Goat cheese
Polyunsaturated fat 0.709g 0.995g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Smoked salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
30%
Goat cheese
99%
Smoked salmon
Minerals Daily Need Coverage Score
64%
Goat cheese
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.12g)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 19.71g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 257mg)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $12)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.