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  6. Whey vs. Goat cheese

Whey vs. Goat cheese — In-Depth Nutrition Comparison

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Differences between Whey and Goat cheese

  • Whey contains less Copper, Phosphorus, Vitamin A, Vitamin B2, Calcium, Iron, and Vitamin B3 than Goat cheese.
  • Goat cheese's daily need coverage for Saturated Fat is 102% higher.
  • The amount of Sodium in Whey is lower.

The food types used in this comparison are Whey, sweet, fluid and Cheese, goat, semisoft type.

Infographic

Whey 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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 -87%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +534%
Contains more IronIron +2600%
Contains more CopperCopper +14000%
Contains more ZincZinc +407.7%
Contains more PhosphorusPhosphorus +715.2%
Contains more ManganeseManganese +9200%
Contains more SeleniumSelenium +100%
~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.
Whey
Whey
3
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +101.6%
Contains more Vitamin B12Vitamin B12 +27.3%
Contains more Vitamin AVitamin A +12100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +327.8%
Contains more Vitamin B3Vitamin B3 +1451.4%
Contains more Vitamin B6Vitamin B6 +93.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +4183.3%
Contains more WaterWater +104.6%
Contains more ProteinProtein +2438.8%
Contains more FatsFats +8188.9%
Contains more OtherOther +454.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.9%
Contains more Mono. FatMonounsaturated Fat +6708%
Contains more Poly. FatPolyunsaturated fat +6345.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Goat cheese Opinion
Calories 27kcal 364kcal Goat cheese
Protein 0.85g 21.58g Goat cheese
Fats 0.36g 29.84g Goat cheese
Vitamin C 0.1mg 0mg Whey
Net carbs 5.14g 0.12g Whey
Carbs 5.14g 0.12g Whey
Cholesterol 2mg 79mg Whey
Vitamin D 22IU Goat cheese
Magnesium 8mg 29mg Goat cheese
Calcium 47mg 298mg Goat cheese
Potassium 161mg 158mg Whey
Iron 0.06mg 1.62mg Goat cheese
Sugar 5.14g 0.12g Goat cheese
Copper 0.004mg 0.564mg Goat cheese
Zinc 0.13mg 0.66mg Goat cheese
Phosphorus 46mg 375mg Goat cheese
Sodium 54mg 415mg Whey
Vitamin A 12IU 1464IU Goat cheese
Vitamin A 3µg 407µg Goat cheese
Vitamin E 0mg 0.26mg Goat cheese
Vitamin D 0.5µg Goat cheese
Manganese 0.001mg 0.093mg Goat cheese
Selenium 1.9µg 3.8µg Goat cheese
Vitamin B1 0.036mg 0.072mg Goat cheese
Vitamin B2 0.158mg 0.676mg Goat cheese
Vitamin B3 0.074mg 1.148mg Goat cheese
Vitamin B5 0.383mg 0.19mg Whey
Vitamin B6 0.031mg 0.06mg Goat cheese
Vitamin B12 0.28µg 0.22µg Whey
Vitamin K 0µg 2.5µg Goat cheese
Folate 1µg 2µg Goat cheese
Choline 16mg 15.4mg Whey
Saturated Fat 0.23g 20.639g Whey
Monounsaturated Fat 0.1g 6.808g Goat cheese
Polyunsaturated fat 0.011g 0.709g Goat cheese
Tryptophan 0.013mg 0.227mg Goat cheese
Threonine 0.054mg 0.805mg Goat cheese
Isoleucine 0.047mg 0.893mg Goat cheese
Leucine 0.078mg 1.861mg Goat cheese
Lysine 0.068mg 1.549mg Goat cheese
Methionine 0.016mg 0.575mg Goat cheese
Phenylalanine 0.027mg 0.859mg Goat cheese
Valine 0.046mg 1.485mg Goat cheese
Histidine 0.016mg 0.589mg Goat cheese

Which food is preferable for your diet?

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

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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
9%
Whey
29%
Goat cheese
Minerals Daily Need Coverage Score
8%
Whey
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 77mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 361mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 20.409g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 5.02g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 43)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1.6)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.