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  6. Goat cheese vs. Sweet potato

Goat cheese vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between goat cheese and sweet potato

  • Goat cheese is richer in vitamin B2, phosphorus, copper, calcium, and iron, yet sweet potato is richer in vitamin A and vitamin B5.
  • Daily need coverage for vitamin A for sweet potato is 254% higher.
  • Goat cheese has a lower glycemic index than sweet potato.

Food types used in this article are Cheese, goat, semisoft type and Sweet potato, raw, unprepared.

Infographic

Goat cheese vs Sweet potato 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +893.3%
Contains more IronIron +165.6%
Contains more CopperCopper +273.5%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +697.9%
Contains more SeleniumSelenium +533.3%
Contains more PotassiumPotassium +113.3%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +177.4%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1008.2%
Contains more Vitamin B3Vitamin B3 +106.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +38.9%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +74.2%
Contains more Vitamin B5Vitamin B5 +321.1%
Contains more Vitamin B6Vitamin B6 +248.3%
Contains more FolateFolate +450%
~equal in Vitamin E ~0.26mg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Goat cheese Sweet potato DV% diff.
Saturated fat 20.639g 0.018g 94%
Vitamin B2 0.676mg 0.061mg 47%
Phosphorus 375mg 47mg 47%
Fats 29.84g 0.05g 46%
Copper 0.564mg 0.151mg 46%
Protein 21.58g 1.57g 40%
Vitamin A 407µg 709µg 34%
Calcium 298mg 30mg 27%
Cholesterol 79mg 0mg 26%
Monounsaturated fat 6.808g 0.001g 17%
Sodium 415mg 55mg 16%
Calories 364kcal 86kcal 14%
Iron 1.62mg 0.61mg 13%
Vitamin B5 0.19mg 0.8mg 12%
Fiber 0g 3g 12%
Vitamin B6 0.06mg 0.209mg 11%
Vitamin B12 0.22µg 0µg 9%
Manganese 0.093mg 0.258mg 7%
Carbs 0.12g 20.12g 7%
Selenium 3.8µg 0.6µg 6%
Starch 12.65g 5%
Polyunsaturated fat 0.709g 0.014g 5%
Potassium 158mg 337mg 5%
Vitamin B3 1.148mg 0.557mg 4%
Vitamin C 0mg 2.4mg 3%
Zinc 0.66mg 0.3mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Folate 2µg 11µg 2%
Fructose 0.7g 1%
Vitamin B1 0.072mg 0.078mg 1%
Magnesium 29mg 25mg 1%
Vitamin K 2.5µg 1.8µg 1%
Choline 15.4mg 12.3mg 1%
Net carbs 0.12g 17.12g N/A
Sugar 0.12g 4.18g N/A
Vitamin E 0.26mg 0.26mg 0%
Tryptophan 0.227mg 0.031mg 0%
Threonine 0.805mg 0.083mg 0%
Isoleucine 0.893mg 0.055mg 0%
Leucine 1.861mg 0.092mg 0%
Lysine 1.549mg 0.066mg 0%
Methionine 0.575mg 0.029mg 0%
Phenylalanine 0.859mg 0.089mg 0%
Valine 1.485mg 0.086mg 0%
Histidine 0.589mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1274.5%
Contains more FatsFats +59580%
Contains more OtherOther +200%
Contains more CarbsCarbs +16666.7%
Contains more WaterWater +69.8%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +680700%
Contains more Poly. FatPolyunsaturated fat +4964.3%
Contains less Sat. FatSaturated fat -99.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.