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Goat cheese vs. Vegetable — In-Depth Nutrition Comparison

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Differences between goat cheese and vegetable

  • Goat cheese has more copper, phosphorus, vitamin B2, and calcium, while vegetable has more vitamin A, fiber, and vitamin K.
  • Goat cheese's daily need coverage for saturated fat is 103% higher.
  • Goat cheese has a lower glycemic index. The glycemic index of goat cheese is 0, while the glycemic index of vegetable is 66.

The food types used in this comparison are Cheese, goat, semisoft type and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Goat cheese vs Vegetable infographic
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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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +1092%
Contains more IronIron +97.6%
Contains more CopperCopper +579.5%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +635.3%
Contains more SeleniumSelenium +1166.7%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +307.5%
~equal in Potassium ~169mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin AVitamin A +90.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +463.3%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin KVitamin K +840%
Contains more FolateFolate +850%
Contains more CholineCholine +56.5%
~equal in Vitamin B1 ~0.071mg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +654.5%
Contains more FatsFats +19793.3%
Contains more OtherOther +338.8%
Contains more CarbsCarbs +10808.3%
Contains more WaterWater +82.8%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +67980%
Contains more Poly. FatPolyunsaturated fat +884.7%
Contains less Sat. FatSaturated fat -99.8%

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 Vegetable
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Vegetable DV% diff.
Saturated fat 20.639g 0.031g 94%
Copper 0.564mg 0.083mg 53%
Phosphorus 375mg 51mg 46%
Fats 29.84g 0.15g 46%
Vitamin B2 0.676mg 0.12mg 43%
Protein 21.58g 2.86g 37%
Calcium 298mg 25mg 27%
Cholesterol 79mg 0mg 26%
Vitamin A 407µg 214µg 21%
Vitamin K 2.5µg 23.5µg 18%
Fiber 0g 4.4g 18%
Sodium 415mg 35mg 17%
Monounsaturated fat 6.808g 0.01g 17%
Calories 364kcal 65kcal 15%
Manganese 0.093mg 0.379mg 12%
Iron 1.62mg 0.82mg 10%
Vitamin B12 0.22µg 0µg 9%
Selenium 3.8µg 0.3µg 6%
Polyunsaturated fat 0.709g 0.072g 4%
Vitamin C 0mg 3.2mg 4%
Folate 2µg 19µg 4%
Carbs 0.12g 13.09g 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Zinc 0.66mg 0.49mg 2%
Choline 15.4mg 24.1mg 2%
Vitamin B3 1.148mg 0.851mg 2%
Magnesium 29mg 22mg 2%
Vitamin B5 0.19mg 0.151mg 1%
Vitamin B6 0.06mg 0.074mg 1%
Vitamin E 0.26mg 0.38mg 1%
Net carbs 0.12g 8.69g N/A
Potassium 158mg 169mg 0%
Sugar 0.12g 3.12g N/A
Vitamin B1 0.072mg 0.071mg 0%
Tryptophan 0.227mg 0.029mg 0%
Threonine 0.805mg 0.115mg 0%
Isoleucine 0.893mg 0.139mg 0%
Leucine 1.861mg 0.19mg 0%
Lysine 1.549mg 0.17mg 0%
Methionine 0.575mg 0.034mg 0%
Phenylalanine 0.859mg 0.12mg 0%
Valine 1.485mg 0.149mg 0%
Histidine 0.589mg 0.073mg 0%

Which food is preferable for your diet?

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

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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
32%
Goat cheese
20%
Vegetable
Minerals Daily Need Coverage Score
64%
Goat cheese
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 20.608g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.