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  6. Goat cheese vs. Wild rice raw

Goat cheese vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between goat cheese and wild rice raw

  • Goat cheese is higher in vitamin B2, vitamin A, and calcium, yet wild rice raw is higher in manganese, zinc, magnesium, vitamin B3, and vitamin B6.
  • Goat cheese covers your daily saturated fat needs 102% more than wild rice raw.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Cheese, goat, semisoft type and Wild rice, raw.

Infographic

Goat cheese vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +1319%
Contains more SeleniumSelenium +35.7%
Contains more MagnesiumMagnesium +510.3%
Contains more PotassiumPotassium +170.3%
Contains more IronIron +21%
Contains more ZincZinc +803%
Contains more PhosphorusPhosphorus +15.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1329%
~equal in Copper ~0.524mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +158%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.6%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B3Vitamin B3 +486.5%
Contains more Vitamin B5Vitamin B5 +465.3%
Contains more Vitamin B6Vitamin B6 +551.7%
Contains more FolateFolate +4650%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat cheese Wild rice raw DV% diff.
Saturated fat 20.639g 0.156g 93%
Manganese 0.093mg 1.329mg 54%
Zinc 0.66mg 5.96mg 48%
Vitamin A 407µg 1µg 45%
Fats 29.84g 1.08g 44%
Vitamin B3 1.148mg 6.733mg 35%
Magnesium 29mg 177mg 35%
Vitamin B2 0.676mg 0.262mg 32%
Calcium 298mg 21mg 28%
Cholesterol 79mg 0mg 26%
Vitamin B6 0.06mg 0.391mg 25%
Carbs 0.12g 74.9g 25%
Fiber 0g 6.2g 25%
Folate 2µg 95µg 23%
Vitamin B5 0.19mg 1.074mg 18%
Sodium 415mg 7mg 18%
Monounsaturated fat 6.808g 0.159g 17%
Protein 21.58g 14.73g 14%
Vitamin B12 0.22µg 0µg 9%
Phosphorus 375mg 433mg 8%
Potassium 158mg 427mg 8%
Vitamin E 0.26mg 0.82mg 4%
Vitamin B1 0.072mg 0.115mg 4%
Choline 15.4mg 35mg 4%
Copper 0.564mg 0.524mg 4%
Iron 1.62mg 1.96mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Selenium 3.8µg 2.8µg 2%
Vitamin K 2.5µg 1.9µg 1%
Calories 364kcal 357kcal 0%
Net carbs 0.12g 68.7g N/A
Sugar 0.12g 2.5g N/A
Polyunsaturated fat 0.709g 0.676g 0%
Tryptophan 0.227mg 0.179mg 0%
Threonine 0.805mg 0.469mg 0%
Isoleucine 0.893mg 0.618mg 0%
Leucine 1.861mg 1.018mg 0%
Lysine 1.549mg 0.629mg 0%
Methionine 0.575mg 0.438mg 0%
Phenylalanine 0.859mg 0.721mg 0%
Valine 1.485mg 0.858mg 0%
Histidine 0.589mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +46.5%
Contains more FatsFats +2663%
Contains more WaterWater +486.6%
Contains more OtherOther +92.2%
Contains more CarbsCarbs +62316.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4181.8%
Contains less Sat. FatSaturated fat -99.2%
~equal in Polyunsaturated fat ~0.676g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.