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  6. Goat cheese vs. Yogurt

Goat cheese vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between Goat cheese and Yogurt

  • Goat cheese has more Copper, Vitamin A RAE, Phosphorus, Vitamin B2, Iron, and Calcium, however, Yogurt is higher in Vitamin B12.
  • Goat cheese covers your daily need of Saturated Fat 103% more than Yogurt.
  • Goat cheese has 407 times more Vitamin A RAE than Yogurt. While Goat cheese has 407µg of Vitamin A RAE, Yogurt has only 1µg.
  • Yogurt has less Saturated Fat.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Yogurt, Greek, plain, nonfat.

Infographic

Goat cheese vs Yogurt 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
Yogurt
Yogurt
Contains more Calcium +170.9%
Contains more Iron +2214.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +177.8%
Contains more Potassium +12.1%
Contains more Zinc +26.9%
Contains more Copper +3217.6%
Contains more Manganese +933.3%
Contains less Sodium -91.3%
Contains more Selenium +155.3%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +170.9%
Contains more Iron +2214.3%
Contains more Magnesium +163.6%
Contains more Phosphorus +177.8%
Contains more Potassium +12.1%
Contains more Zinc +26.9%
Contains more Copper +3217.6%
Contains more Manganese +933.3%
Contains less Sodium -91.3%
Contains more Selenium +155.3%

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
7
:
4
Yogurt
Yogurt
Contains more Vitamin A +36500%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +213%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B3 +451.9%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +74.2%
Contains more Folate +250%
Contains more Vitamin B12 +240.9%
Equal in Vitamin B6 - 0.063
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +36500%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +213%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B3 +451.9%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +74.2%
Contains more Folate +250%
Contains more Vitamin B12 +240.9%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Yogurt
Yogurt
Contains more Protein +111.8%
Contains more Fats +7551.3%
Contains more Other +308.3%
Contains more Carbs +2900%
Contains more Water +87%
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
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +111.8%
Contains more Fats +7551.3%
Contains more Other +308.3%
Contains more Carbs +2900%
Contains more Water +87%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +12745.3%
Contains more Polyunsaturated fat +5808.3%
Contains less Saturated Fat -99.4%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +12745.3%
Contains more Polyunsaturated fat +5808.3%
Contains less Saturated Fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Yogurt Opinion
Net carbs 0.12g 3.6g Yogurt
Protein 21.58g 10.19g Goat cheese
Fats 29.84g 0.39g Goat cheese
Carbs 0.12g 3.6g Yogurt
Calories 364kcal 59kcal Goat cheese
Sugar 0.12g 3.24g Goat cheese
Calcium 298mg 110mg Goat cheese
Iron 1.62mg 0.07mg Goat cheese
Magnesium 29mg 11mg Goat cheese
Phosphorus 375mg 135mg Goat cheese
Potassium 158mg 141mg Goat cheese
Sodium 415mg 36mg Yogurt
Zinc 0.66mg 0.52mg Goat cheese
Copper 0.564mg 0.017mg Goat cheese
Manganese 0.093mg 0.009mg Goat cheese
Selenium 3.8µg 9.7µg Yogurt
Vitamin A 1464IU 4IU Goat cheese
Vitamin A RAE 407µg 1µg Goat cheese
Vitamin E 0.26mg 0.01mg Goat cheese
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin B1 0.072mg 0.023mg Goat cheese
Vitamin B2 0.676mg 0.278mg Goat cheese
Vitamin B3 1.148mg 0.208mg Goat cheese
Vitamin B5 0.19mg 0.331mg Yogurt
Vitamin B6 0.06mg 0.063mg Yogurt
Folate 2µg 7µg Yogurt
Vitamin B12 0.22µg 0.75µg Yogurt
Vitamin K 2.5µg 0µg Goat cheese
Tryptophan 0.227mg Goat cheese
Threonine 0.805mg Goat cheese
Isoleucine 0.893mg Goat cheese
Leucine 1.861mg Goat cheese
Lysine 1.549mg Goat cheese
Methionine 0.575mg Goat cheese
Phenylalanine 0.859mg Goat cheese
Valine 1.485mg Goat cheese
Histidine 0.589mg Goat cheese
Cholesterol 79mg 5mg Yogurt
Trans Fat 0.006g Goat cheese
Saturated Fat 20.639g 0.117g Yogurt
Monounsaturated Fat 6.808g 0.053g Goat cheese
Polyunsaturated fat 0.709g 0.012g Goat cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Goat cheese
17%
Yogurt
Minerals Daily Need Coverage Score
64%
Goat cheese
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 379mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 20.522g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.