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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, Vitamin A, Phosphorus, Vitamin B2, 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.

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% 0.9% 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% 88% 5.2% 15% 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 +9660%
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 Opinion
Calories 97kcal 364kcal Goat cheese
Protein 9g 21.58g Goat cheese
Fats 5g 29.84g Goat cheese
Net carbs 3.98g 0.12g Greek yogurt
Carbs 3.98g 0.12g Greek yogurt
Cholesterol 13mg 79mg Greek yogurt
Vitamin D 0IU 22IU Goat cheese
Magnesium 11mg 29mg Goat cheese
Calcium 100mg 298mg Goat cheese
Potassium 141mg 158mg Goat cheese
Iron 0mg 1.62mg Goat cheese
Sugar 4g 0.12g Goat cheese
Copper 0.017mg 0.564mg Goat cheese
Zinc 0.52mg 0.66mg Goat cheese
Phosphorus 135mg 375mg Goat cheese
Sodium 35mg 415mg Greek yogurt
Vitamin A 15IU 1464IU Goat cheese
Vitamin A 2µg 407µg Goat cheese
Vitamin E 0.01mg 0.26mg Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Manganese 0.009mg 0.093mg Goat cheese
Selenium 9.7µg 3.8µg Greek yogurt
Vitamin B1 0.023mg 0.072mg Goat cheese
Vitamin B2 0.278mg 0.676mg Goat cheese
Vitamin B3 0.208mg 1.148mg Goat cheese
Vitamin B5 0.331mg 0.19mg Greek yogurt
Vitamin B6 0.063mg 0.06mg Greek yogurt
Vitamin B12 0.75µg 0.22µg Greek yogurt
Vitamin K 0µg 2.5µg Goat cheese
Folate 5µg 2µg Greek yogurt
Choline 15.1mg 15.4mg Goat cheese
Saturated Fat 2.395g 20.639g Greek yogurt
Monounsaturated Fat 2.136g 6.808g Goat cheese
Polyunsaturated fat 0.469g 0.709g 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
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

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
29%
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.