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  6. Greek yogurt vs. Goat cheese

Greek yogurt vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between Greek yogurt and goat cheese

  • Greek yogurt has more vitamin B12; however, goat cheese is richer in copper, phosphorus, vitamin B2, vitamin A, iron, and calcium.
  • Goat cheese covers your daily saturated fat needs 91% more than Greek yogurt.
  • Goat cheese has 3 times less vitamin B12 than Greek yogurt. Greek yogurt has 0.75µg of vitamin B12, while goat cheese has 0.22µg.
  • Greek yogurt contains less cholesterol.
  • Greek yogurt has a higher glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of goat cheese is 0.

Specific food types used in this comparison are Yogurt, Greek, plain, whole milk and Cheese, goat, semisoft type.

Infographic

Greek yogurt vs Goat cheese 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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%
Contains less SodiumSodium -91.6%
Contains more SeleniumSelenium +155.3%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +198%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +∞%
Contains more CopperCopper +3217.6%
Contains more ZincZinc +26.9%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +933.3%

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.
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B12Vitamin B12 +240.9%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +20250%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +213%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +451.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.06mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +3216.7%
Contains more WaterWater +78.6%
Contains more ProteinProtein +139.8%
Contains more FatsFats +496.8%
Contains more OtherOther +308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +218.7%
Contains more Poly. FatPolyunsaturated fat +51.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt Goat cheese
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 ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Goat cheese DV% diff.
Saturated fat 2.395g 20.639g 83%
Copper 0.017mg 0.564mg 61%
Vitamin A 2µg 407µg 45%
Fats 5g 29.84g 38%
Phosphorus 135mg 375mg 34%
Vitamin B2 0.278mg 0.676mg 31%
Protein 9g 21.58g 25%
Vitamin B12 0.75µg 0.22µg 22%
Cholesterol 13mg 79mg 22%
Calcium 100mg 298mg 20%
Iron 0mg 1.62mg 20%
Sodium 35mg 415mg 17%
Calories 97kcal 364kcal 13%
Monounsaturated fat 2.136g 6.808g 12%
Selenium 9.7µg 3.8µg 11%
Vitamin B3 0.208mg 1.148mg 6%
Magnesium 11mg 29mg 4%
Vitamin B1 0.023mg 0.072mg 4%
Manganese 0.009mg 0.093mg 4%
Vitamin B5 0.331mg 0.19mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.469g 0.709g 2%
Vitamin E 0.01mg 0.26mg 2%
Vitamin K 0µg 2.5µg 2%
Potassium 141mg 158mg 1%
Carbs 3.98g 0.12g 1%
Folate 5µg 2µg 1%
Zinc 0.52mg 0.66mg 1%
Net carbs 3.98g 0.12g N/A
Sugar 4g 0.12g N/A
Vitamin B6 0.063mg 0.06mg 0%
Choline 15.1mg 15.4mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Goat cheese
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
17%
Greek yogurt
32%
Goat cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 18.244g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.88g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.