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  6. Goat cheese vs. Spinach raw

Goat cheese vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between goat cheese and spinach raw

  • Goat cheese is richer in copper, phosphorus, and vitamin B2, yet spinach raw is richer in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Daily need coverage for vitamin K for spinach raw is 400% higher.
  • Goat cheese has a lower glycemic index than spinach raw.

Food types used in this article are Cheese, goat, semisoft type and Spinach, raw.

Infographic

Goat cheese vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +201%
Contains more CopperCopper +333.8%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +665.3%
Contains more SeleniumSelenium +280%
Contains more MagnesiumMagnesium +172.4%
Contains more PotassiumPotassium +253.2%
Contains more IronIron +67.3%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +864.5%

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%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +58.6%
Contains more Vitamin B5Vitamin B5 +192.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15.2%
Contains more Vitamin EVitamin E +680.8%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +19216%
Contains more FolateFolate +9600%
Contains more CholineCholine +25.3%
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Goat cheese Spinach raw DV% diff.
Vitamin K 2.5µg 482.9µg 400%
Saturated fat 20.639g 0.063g 94%
Folate 2µg 194µg 48%
Copper 0.564mg 0.13mg 48%
Phosphorus 375mg 49mg 47%
Fats 29.84g 0.39g 45%
Protein 21.58g 2.86g 37%
Vitamin B2 0.676mg 0.189mg 37%
Manganese 0.093mg 0.897mg 35%
Vitamin C 0mg 28.1mg 31%
Cholesterol 79mg 0mg 26%
Calcium 298mg 99mg 20%
Calories 364kcal 23kcal 17%
Monounsaturated fat 6.808g 0.01g 17%
Sodium 415mg 79mg 15%
Iron 1.62mg 2.71mg 14%
Potassium 158mg 558mg 12%
Magnesium 29mg 79mg 12%
Vitamin E 0.26mg 2.03mg 12%
Vitamin B6 0.06mg 0.195mg 10%
Fiber 0g 2.2g 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin A 407µg 469µg 7%
Selenium 3.8µg 1µg 5%
Polyunsaturated fat 0.709g 0.165g 4%
Vitamin D 22IU 0IU 3%
Vitamin B5 0.19mg 0.065mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 1.148mg 0.724mg 3%
Carbs 0.12g 3.63g 1%
Vitamin B1 0.072mg 0.078mg 1%
Choline 15.4mg 19.3mg 1%
Zinc 0.66mg 0.53mg 1%
Net carbs 0.12g 1.43g N/A
Sugar 0.12g 0.42g N/A
Tryptophan 0.227mg 0.039mg 0%
Threonine 0.805mg 0.122mg 0%
Isoleucine 0.893mg 0.147mg 0%
Leucine 1.861mg 0.223mg 0%
Lysine 1.549mg 0.174mg 0%
Methionine 0.575mg 0.053mg 0%
Phenylalanine 0.859mg 0.129mg 0%
Valine 1.485mg 0.161mg 0%
Histidine 0.589mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +654.5%
Contains more FatsFats +7551.3%
Contains more OtherOther +70.9%
Contains more CarbsCarbs +2925%
Contains more WaterWater +100.8%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +67980%
Contains more Poly. FatPolyunsaturated fat +329.7%
Contains less Sat. FatSaturated fat -99.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.