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, fats, phosphorus, vitamin B2, protein, and iron.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Greek yogurt

Goat cheese

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Greek yogurt

Goat cheese

Contains more Vitamin B5Vitamin B5	+74.2%
Contains more Vitamin B12Vitamin B12	+240.9%
Contains more FolateFolate	+150%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+20250%
Contains more Vitamin EVitamin E	+2500%
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

All nutrients comparison - raw data values

Nutrient			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%
Cholesterol	13mg	79mg	22%
Vitamin B12	0.75µg	0.22µg	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%
Manganese	0.009mg	0.093mg	4%
Vitamin B1	0.023mg	0.072mg	4%
Vitamin D*	0 IU	22 IU	3%
Vitamin D	0µg	0.5µg	3%
Vitamin B5	0.331mg	0.19mg	3%
Vitamin E	0.01mg	0.26mg	2%
Vitamin K	0µg	2.5µg	2%
Polyunsaturated fat	0.469g	0.709g	2%
Carbs	3.98g	0.12g	1%
Potassium	141mg	158mg	1%
Zinc	0.52mg	0.66mg	1%
Folate	5µg	2µg	1%
Omega-3 (ALA)	0.023g		1%
Omega-6 (Linoleic acid)	0.209g		1%
Protein per 100 calories	9.3g	5.9g	N/A
Calories per 10 g protein	108kcal	169kcal	N/A
Weight per 100 calories	103g	27g	N/A
Unsaturated / Saturated Fat ratio	1.1	0.36	N/A
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