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  6. Flour vs. Goat cheese

Flour vs. Goat cheese — In-Depth Nutrition Comparison

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How are flour and goat cheese different?

  • Flour is richer in vitamin B1, selenium, folate, iron, and vitamin B3, while goat cheese is higher in copper, phosphorus, vitamin A, and calcium.
  • Goat cheese covers your daily need for saturated fat, 102% more than flour.
  • Flour contains 92 times more folate than goat cheese. Flour contains 183µg of folate, while goat cheese contains 2µg.
  • Flour is lower in saturated fat.
  • Flour has a higher glycemic index (72) than goat cheese (0).

Wheat flour, white, all-purpose, enriched, bleached and Cheese, goat, semisoft type types were used in this article.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +186.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +633.3%
Contains more SeleniumSelenium +792.1%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +1886.7%
Contains more PotassiumPotassium +47.7%
Contains more CopperCopper +291.7%
Contains more PhosphorusPhosphorus +247.2%
~equal in Zinc ~0.66mg

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.
Flour
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +990.3%
Contains more Vitamin B3Vitamin B3 +414.3%
Contains more Vitamin B5Vitamin B5 +130.5%
Contains more FolateFolate +9050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +733.3%
Contains more CholineCholine +48.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flour Goat cheese DV% diff.
Saturated fat 0.155g 20.639g 93%
Vitamin B1 0.785mg 0.072mg 59%
Selenium 33.9µg 3.8µg 55%
Copper 0.144mg 0.564mg 47%
Vitamin A 0µg 407µg 45%
Folate 183µg 2µg 45%
Fats 0.98g 29.84g 44%
Phosphorus 108mg 375mg 38%
Iron 4.64mg 1.62mg 38%
Vitamin B3 5.904mg 1.148mg 30%
Calcium 15mg 298mg 28%
Cholesterol 0mg 79mg 26%
Manganese 0.682mg 0.093mg 26%
Carbs 76.31g 0.12g 25%
Protein 10.33g 21.58g 23%
Sodium 2mg 415mg 18%
Monounsaturated fat 0.087g 6.808g 17%
Vitamin B2 0.494mg 0.676mg 14%
Fiber 2.7g 0g 11%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.438mg 0.19mg 5%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 22mg 29mg 2%
Polyunsaturated fat 0.413g 0.709g 2%
Potassium 107mg 158mg 2%
Vitamin K 0.3µg 2.5µg 2%
Choline 10.4mg 15.4mg 1%
Vitamin B6 0.044mg 0.06mg 1%
Vitamin E 0.06mg 0.26mg 1%
Calories 364kcal 364kcal 0%
Net carbs 73.61g 0.12g N/A
Sugar 0.27g 0.12g N/A
Zinc 0.7mg 0.66mg 0%
Tryptophan 0.127mg 0.227mg 0%
Threonine 0.281mg 0.805mg 0%
Isoleucine 0.357mg 0.893mg 0%
Leucine 0.71mg 1.861mg 0%
Lysine 0.228mg 1.549mg 0%
Methionine 0.183mg 0.575mg 0%
Phenylalanine 0.52mg 0.859mg 0%
Valine 0.415mg 1.485mg 0%
Histidine 0.23mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +63491.7%
Contains more ProteinProtein +108.9%
Contains more FatsFats +2944.9%
Contains more WaterWater +281.9%
Contains more OtherOther +539.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -99.2%
Contains more Mono. FatMonounsaturated fat +7725.3%
Contains more Poly. FatPolyunsaturated fat +71.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.