Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yogurt vs. Goat cheese — In-Depth Nutrition Comparison

Compare

Summary of differences between Yogurt and Goat cheese

  • Yogurt has more Vitamin B12, however, Goat cheese is higher in Copper, Vitamin A, Phosphorus, Vitamin B2, Iron, and Calcium.
  • Goat cheese covers your daily need of Saturated Fat 103% more than Yogurt.
  • Yogurt has 3 times more Vitamin B12 than Goat cheese. While Yogurt has 0.75µg of Vitamin B12, Goat cheese has only 0.22µg.
  • Yogurt has less Sodium.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Cheese, goat, semisoft type.

Infographic

Yogurt 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.
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 -91.3%
Contains more SeleniumSelenium +155.3%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +170.9%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +2214.3%
Contains more CopperCopper +3217.6%
Contains more ZincZinc +26.9%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +933.3%

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.
Yogurt
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% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B5Vitamin B5 +74.2%
Contains more Vitamin B12Vitamin B12 +240.9%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +36500%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +213%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +451.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.06mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +2900%
Contains more WaterWater +87%
Contains more ProteinProtein +111.8%
Contains more FatsFats +7551.3%
Contains more OtherOther +308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated Fat: Sat. Fat 0.117 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -99.4%
Contains more Mono. FatMonounsaturated Fat +12745.3%
Contains more Poly. FatPolyunsaturated fat +5808.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt 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 Yogurt Goat cheese Opinion
Calories 59kcal 364kcal Goat cheese
Protein 10.19g 21.58g Goat cheese
Fats 0.39g 29.84g Goat cheese
Net carbs 3.6g 0.12g Yogurt
Carbs 3.6g 0.12g Yogurt
Cholesterol 5mg 79mg Yogurt
Vitamin D 0IU 22IU Goat cheese
Magnesium 11mg 29mg Goat cheese
Calcium 110mg 298mg Goat cheese
Potassium 141mg 158mg Goat cheese
Iron 0.07mg 1.62mg Goat cheese
Sugar 3.24g 0.12g Goat cheese
Copper 0.017mg 0.564mg Goat cheese
Zinc 0.52mg 0.66mg Goat cheese
Phosphorus 135mg 375mg Goat cheese
Sodium 36mg 415mg Yogurt
Vitamin A 4IU 1464IU Goat cheese
Vitamin A 1µg 407µg Goat cheese
Vitamin E 0.01mg 0.26mg Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Manganese 0.009mg 0.093mg Goat cheese
Selenium 9.7µg 3.8µg Yogurt
Vitamin B1 0.023mg 0.072mg Goat cheese
Vitamin B2 0.278mg 0.676mg Goat cheese
Vitamin B3 0.208mg 1.148mg Goat cheese
Vitamin B5 0.331mg 0.19mg Yogurt
Vitamin B6 0.063mg 0.06mg Yogurt
Vitamin B12 0.75µg 0.22µg Yogurt
Vitamin K 0µg 2.5µg Goat cheese
Folate 7µg 2µg Yogurt
Trans Fat 0.006g Goat cheese
Choline 15.1mg 15.4mg Goat cheese
Saturated Fat 0.117g 20.639g Yogurt
Monounsaturated Fat 0.053g 6.808g Goat cheese
Polyunsaturated fat 0.012g 0.709g Goat cheese
Tryptophan 0.227mg Goat cheese
Threonine 0.805mg Goat cheese
Isoleucine 0.893mg Goat cheese
Leucine 1.861mg Goat cheese
Lysine 1.549mg Goat cheese
Methionine 0.575mg Goat cheese
Phenylalanine 0.859mg Goat cheese
Valine 1.485mg Goat cheese
Histidine 0.589mg Goat cheese
Omega-3 - ALA 0.001g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt

Which food is preferable for your diet?

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

People also compare

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
17%
Yogurt
29%
Goat cheese
Minerals Daily Need Coverage Score
19%
Yogurt
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 74mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 379mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 20.522g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.