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Milk vs. Goat cheese — In-Depth Nutrition Comparison

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How are milk and goat cheese different?

  • Milk is higher in vitamin B12; however, goat cheese is richer in copper, phosphorus, vitamin B2, vitamin A, iron, and calcium.
  • Daily need coverage for saturated fat for goat cheese is 100% higher.
  • Milk contains 2 times more vitamin B12 than goat cheese. While milk contains 0.47µg of vitamin B12, goat cheese contains only 0.22µg.
  • Milk has less sodium.
  • Goat cheese has a lower glycemic index (0) than milk (31).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Milk 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.
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 -89.4%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +138.4%
Contains more IronIron +5300%
Contains more CopperCopper +5540%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +294.7%
Contains more ManganeseManganese +3000%
Contains more SeleniumSelenium +15.2%
~equal in Potassium ~158mg

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.
Milk
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +140%
Contains more Vitamin B5Vitamin B5 +90%
Contains more Vitamin B12Vitamin B12 +113.6%
Contains more FolateFolate +150%
Contains more CholineCholine +14.9%
Contains more Vitamin AVitamin A +601.7%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B3Vitamin B3 +1134.4%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Goat cheese DV% diff.
Saturated fat 0.633g 20.639g 91%
Copper 0.01mg 0.564mg 62%
Fats 0.97g 29.84g 44%
Phosphorus 95mg 375mg 40%
Vitamin A 58µg 407µg 39%
Vitamin B2 0.185mg 0.676mg 38%
Protein 3.37g 21.58g 36%
Cholesterol 5mg 79mg 25%
Iron 0.03mg 1.62mg 20%
Calcium 125mg 298mg 17%
Monounsaturated fat 0.277g 6.808g 16%
Sodium 44mg 415mg 16%
Calories 42kcal 364kcal 16%
Vitamin B12 0.47µg 0.22µg 10%
Vitamin B3 0.093mg 1.148mg 7%
Polyunsaturated fat 0.035g 0.709g 4%
Magnesium 11mg 29mg 4%
Vitamin D 1.2µg 0.5µg 4%
Manganese 0.003mg 0.093mg 4%
Vitamin B1 0.02mg 0.072mg 4%
Vitamin D 48IU 22IU 3%
Vitamin B5 0.361mg 0.19mg 3%
Zinc 0.42mg 0.66mg 2%
Vitamin K 0.1µg 2.5µg 2%
Vitamin E 0.01mg 0.26mg 2%
Carbs 4.99g 0.12g 2%
Vitamin B6 0.037mg 0.06mg 2%
Folate 5µg 2µg 1%
Selenium 3.3µg 3.8µg 1%
Net carbs 4.99g 0.12g N/A
Potassium 150mg 158mg 0%
Sugar 5.2g 0.12g N/A
Choline 17.7mg 15.4mg 0%
Tryptophan 0.043mg 0.227mg 0%
Threonine 0.143mg 0.805mg 0%
Isoleucine 0.174mg 0.893mg 0%
Leucine 0.319mg 1.861mg 0%
Lysine 0.282mg 1.549mg 0%
Methionine 0.088mg 0.575mg 0%
Phenylalanine 0.174mg 0.859mg 0%
Valine 0.22mg 1.485mg 0%
Histidine 0.101mg 0.589mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +4058.3%
Contains more WaterWater +97.5%
Contains more ProteinProtein +540.4%
Contains more FatsFats +2976.3%
Contains more OtherOther +292%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -96.9%
Contains more Mono. FatMonounsaturated fat +2357.8%
Contains more Poly. FatPolyunsaturated fat +1925.7%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.