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Shark raw vs. Goat cheese — In-Depth Nutrition Comparison

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Important differences between shark raw and goat cheese

  • Shark raw has more selenium, vitamin B12, and vitamin B6; however, goat cheese has more copper, vitamin B2, calcium, vitamin A, and phosphorus.
  • Goat cheese's daily need coverage for saturated fat is 99% more.
  • Shark raw has 10 times more selenium than goat cheese. Shark raw has 36.5µg of selenium, while goat cheese has 3.8µg.
  • Shark raw is lower in sodium.

The food varieties used in the comparison are Fish, shark, mixed species, raw and Cheese, goat, semisoft type.

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 MagnesiumMagnesium +69%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +860.5%
Contains more CalciumCalcium +776.5%
Contains more IronIron +92.9%
Contains more CopperCopper +1609.1%
Contains more ZincZinc +53.5%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +520%
~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.
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 EVitamin E +284.6%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B3Vitamin B3 +155.9%
Contains more Vitamin B5Vitamin B5 +265.8%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +577.3%
Contains more FolateFolate +50%
Contains more CholineCholine +322.1%
Contains more Vitamin AVitamin A +481.4%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B2Vitamin B2 +990.3%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 WaterWater +61.6%
Contains more FatsFats +561.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +216.1%
~equal in Protein ~21.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 -95.5%
Contains more Poly. FatPolyunsaturated fat +68.5%
Contains more Mono. FatMonounsaturated fat +276.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shark raw Goat cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Shark raw Goat cheese DV% diff.
Saturated fat 0.925g 20.639g 90%
Copper 0.033mg 0.564mg 59%
Selenium 36.5µg 3.8µg 59%
Vitamin B12 1.49µg 0.22µg 53%
Vitamin B2 0.062mg 0.676mg 47%
Fats 4.51g 29.84g 39%
Vitamin A 70µg 407µg 37%
Vitamin B6 0.4mg 0.06mg 26%
Calcium 34mg 298mg 26%
Phosphorus 210mg 375mg 24%
Sodium 79mg 415mg 15%
Monounsaturated fat 1.808g 6.808g 13%
Calories 130kcal 364kcal 12%
Vitamin B3 2.938mg 1.148mg 11%
Vitamin B5 0.695mg 0.19mg 10%
Iron 0.84mg 1.62mg 10%
Choline 65mg 15.4mg 9%
Cholesterol 51mg 79mg 9%
Vitamin E 1mg 0.26mg 5%
Magnesium 49mg 29mg 5%
Polyunsaturated fat 1.195g 0.709g 3%
Manganese 0.015mg 0.093mg 3%
Vitamin B1 0.042mg 0.072mg 3%
Vitamin K 0.1µg 2.5µg 2%
Zinc 0.43mg 0.66mg 2%
Protein 20.98g 21.58g 1%
Vitamin D 0.6µg 0.5µg 1%
Carbs 0g 0.12g 0%
Net carbs 0g 0.12g N/A
Vitamin D 24IU 22IU 0%
Potassium 160mg 158mg 0%
Sugar 0g 0.12g N/A
Folate 3µg 2µg 0%
Tryptophan 0.235mg 0.227mg 0%
Threonine 0.92mg 0.805mg 0%
Isoleucine 0.967mg 0.893mg 0%
Leucine 1.705mg 1.861mg 0%
Lysine 1.926mg 1.549mg 0%
Methionine 0.621mg 0.575mg 0%
Phenylalanine 0.819mg 0.859mg 0%
Valine 1.081mg 1.485mg 0%
Histidine 0.618mg 0.589mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
38%
Shark raw
32%
Goat cheese
Minerals Daily Need Coverage Score
41%
Shark raw
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Shark raw
Shark raw is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 19.714g)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $2)
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.