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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 RAE, 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.
Greek yogurt
Greek yogurt
2
:
8
Goat cheese
Goat cheese
Contains less Sodium -91.6%
Contains more Selenium +155.3%
Contains more Calcium +198%
Contains more Iron +∞%
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%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains less Sodium -91.6%
Contains more Selenium +155.3%
Contains more Calcium +198%
Contains more Iron +∞%
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%

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.
Greek yogurt
Greek yogurt
4
:
7
Goat cheese
Goat cheese
Contains more Vitamin B5 +74.2%
Contains more Folate +150%
Contains more Vitamin B12 +240.9%
Contains more Vitamin A +9660%
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 +∞%
Equal in Vitamin B6 - 0.06
Greek 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% 4% 94% 0%
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%
Contains more Vitamin B5 +74.2%
Contains more Folate +150%
Contains more Vitamin B12 +240.9%
Contains more Vitamin A +9660%
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 +∞%
Equal in Vitamin B6 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
2
:
3
Goat cheese
Goat cheese
Contains more Carbs +3216.7%
Contains more Water +78.6%
Contains more Protein +139.8%
Contains more Fats +496.8%
Contains more Other +308.3%
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
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
Contains more Carbs +3216.7%
Contains more Water +78.6%
Contains more Protein +139.8%
Contains more Fats +496.8%
Contains more Other +308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
2
Goat cheese
Goat cheese
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +218.7%
Contains more Polyunsaturated fat +51.2%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +218.7%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Greek yogurt Goat cheese Opinion
Net carbs 3.98g 0.12g Greek yogurt
Protein 9g 21.58g Goat cheese
Fats 5g 29.84g Goat cheese
Carbs 3.98g 0.12g Greek yogurt
Calories 97kcal 364kcal Goat cheese
Sugar 4g 0.12g Goat cheese
Calcium 100mg 298mg Goat cheese
Iron 0mg 1.62mg Goat cheese
Magnesium 11mg 29mg Goat cheese
Phosphorus 135mg 375mg Goat cheese
Potassium 141mg 158mg Goat cheese
Sodium 35mg 415mg Greek yogurt
Zinc 0.52mg 0.66mg Goat cheese
Copper 0.017mg 0.564mg Goat cheese
Manganese 0.009mg 0.093mg Goat cheese
Selenium 9.7µg 3.8µg Greek yogurt
Vitamin A 15IU 1464IU Goat cheese
Vitamin A RAE 2µg 407µg Goat cheese
Vitamin E 0.01mg 0.26mg Goat cheese
Vitamin D 0IU 22IU Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
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
Folate 5µg 2µg Greek yogurt
Vitamin B12 0.75µg 0.22µg Greek yogurt
Vitamin K 0µg 2.5µg 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 13mg 79mg Greek yogurt
Saturated Fat 2.395g 20.639g Greek yogurt
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 6.808g Goat cheese
Polyunsaturated fat 0.469g 0.709g Goat cheese
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Goat cheese
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
17%
Greek yogurt
30%
Goat cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 380mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 66mg)
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?
?
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. 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.