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  6. Vegetable vs. Goat cheese

Vegetable vs. Goat cheese — In-Depth Nutrition Comparison

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Differences between vegetable and goat cheese

  • Vegetable has more vitamin A, fiber, and vitamin K, while goat cheese has more copper, phosphorus, vitamin B2, and calcium.
  • Goat cheese's daily need coverage for saturated fat is 103% higher.
  • The amount of sodium in vegetable is lower.
  • Goat cheese has a lower glycemic index. The glycemic index of goat cheese is 0, while the glycemic index of vegetable is 66.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cheese, goat, semisoft type.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 -91.6%
Contains more ManganeseManganese +307.5%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +1092%
Contains more IronIron +97.6%
Contains more CopperCopper +579.5%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +635.3%
Contains more SeleniumSelenium +1166.7%
~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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 EVitamin E +46.2%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin KVitamin K +840%
Contains more FolateFolate +850%
Contains more CholineCholine +56.5%
Contains more Vitamin AVitamin A +90.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +463.3%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.072mg

All nutrients comparison - raw data values

Nutrient Vegetable Goat cheese DV% diff.
Saturated fat 0.031g 20.639g 94%
Copper 0.083mg 0.564mg 53%
Phosphorus 51mg 375mg 46%
Fats 0.15g 29.84g 46%
Vitamin B2 0.12mg 0.676mg 43%
Protein 2.86g 21.58g 37%
Calcium 25mg 298mg 27%
Cholesterol 0mg 79mg 26%
Vitamin A 214µg 407µg 21%
Vitamin K 23.5µg 2.5µg 18%
Fiber 4.4g 0g 18%
Sodium 35mg 415mg 17%
Monounsaturated fat 0.01g 6.808g 17%
Calories 65kcal 364kcal 15%
Manganese 0.379mg 0.093mg 12%
Iron 0.82mg 1.62mg 10%
Vitamin B12 0µg 0.22µg 9%
Selenium 0.3µg 3.8µg 6%
Polyunsaturated fat 0.072g 0.709g 4%
Vitamin C 3.2mg 0mg 4%
Folate 19µg 2µg 4%
Carbs 13.09g 0.12g 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Zinc 0.49mg 0.66mg 2%
Choline 24.1mg 15.4mg 2%
Vitamin B3 0.851mg 1.148mg 2%
Magnesium 22mg 29mg 2%
Vitamin B5 0.151mg 0.19mg 1%
Vitamin B6 0.074mg 0.06mg 1%
Vitamin E 0.38mg 0.26mg 1%
Net carbs 8.69g 0.12g N/A
Potassium 169mg 158mg 0%
Sugar 3.12g 0.12g N/A
Vitamin B1 0.071mg 0.072mg 0%
Tryptophan 0.029mg 0.227mg 0%
Threonine 0.115mg 0.805mg 0%
Isoleucine 0.139mg 0.893mg 0%
Leucine 0.19mg 1.861mg 0%
Lysine 0.17mg 1.549mg 0%
Methionine 0.034mg 0.575mg 0%
Phenylalanine 0.12mg 0.859mg 0%
Valine 0.149mg 1.485mg 0%
Histidine 0.073mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +10808.3%
Contains more WaterWater +82.8%
Contains more ProteinProtein +654.5%
Contains more FatsFats +19793.3%
Contains more OtherOther +338.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -99.8%
Contains more Mono. FatMonounsaturated fat +67980%
Contains more Poly. FatPolyunsaturated fat +884.7%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.