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Orange vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between oranges and goat cheese?

  • Oranges are higher in vitamin C, yet goat cheese is higher in copper, phosphorus, vitamin B2, calcium, vitamin A, and iron.
  • Goat cheese's daily need coverage for saturated fat is 103% more.
  • The amount of saturated fat in oranges is lower.
  • The glycemic index of goat cheese is lower.

We used Oranges, raw, all commercial varieties and Cheese, goat, semisoft type types in this article.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 more PotassiumPotassium +14.6%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +645%
Contains more IronIron +1520%
Contains more CopperCopper +1153.3%
Contains more ZincZinc +842.9%
Contains more PhosphorusPhosphorus +2578.6%
Contains more ManganeseManganese +272%
Contains more SeleniumSelenium +660%

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.
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more FolateFolate +1400%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1590%
Contains more Vitamin B3Vitamin B3 +307.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +83.3%
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Orange Goat cheese DV% diff.
Saturated fat 0.015g 20.639g 94%
Vitamin C 53.2mg 0mg 59%
Copper 0.045mg 0.564mg 58%
Phosphorus 14mg 375mg 52%
Vitamin B2 0.04mg 0.676mg 49%
Fats 0.12g 29.84g 46%
Vitamin A 11µg 407µg 44%
Protein 0.94g 21.58g 41%
Cholesterol 0mg 79mg 26%
Calcium 40mg 298mg 26%
Iron 0.1mg 1.62mg 19%
Sodium 0mg 415mg 18%
Monounsaturated fat 0.023g 6.808g 17%
Calories 47kcal 364kcal 16%
Fiber 2.4g 0g 10%
Vitamin B12 0µg 0.22µg 9%
Folate 30µg 2µg 7%
Selenium 0.5µg 3.8µg 6%
Zinc 0.07mg 0.66mg 5%
Magnesium 10mg 29mg 5%
Polyunsaturated fat 0.025g 0.709g 5%
Vitamin B3 0.282mg 1.148mg 5%
Carbs 11.75g 0.12g 4%
Vitamin D 0µg 0.5µg 3%
Manganese 0.025mg 0.093mg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 0µg 2.5µg 2%
Vitamin E 0.18mg 0.26mg 1%
Choline 8.4mg 15.4mg 1%
Vitamin B5 0.25mg 0.19mg 1%
Potassium 181mg 158mg 1%
Vitamin B1 0.087mg 0.072mg 1%
Net carbs 9.35g 0.12g N/A
Sugar 9.35g 0.12g N/A
Vitamin B6 0.06mg 0.06mg 0%
Tryptophan 0.009mg 0.227mg 0%
Threonine 0.015mg 0.805mg 0%
Isoleucine 0.025mg 0.893mg 0%
Leucine 0.023mg 1.861mg 0%
Lysine 0.047mg 1.549mg 0%
Methionine 0.02mg 0.575mg 0%
Phenylalanine 0.031mg 0.859mg 0%
Valine 0.04mg 1.485mg 0%
Histidine 0.018mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +9691.7%
Contains more WaterWater +90.6%
Contains more ProteinProtein +2195.7%
Contains more FatsFats +24766.7%
Contains more OtherOther +568.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.9%
Contains more Mono. FatMonounsaturated fat +29500%
Contains more Poly. FatPolyunsaturated fat +2736%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.