Yogurt vs. Goat cheese — In-Depth Nutrition Comparison
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Summary of differences between yogurt and goat cheese
- Yogurt has more vitamin B12; however, goat cheese is higher in copper, phosphorus, vitamin B2, vitamin A, iron, and calcium.
- Goat cheese covers your daily need for 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.
- The glycemic index of yogurt is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Cheese, goat, semisoft type.
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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.
| 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.
| Contains more Vitamin B5Vitamin B5 | +74.2% |
| Contains more Vitamin B12Vitamin B12 | +240.9% |
| Contains more FolateFolate | +250% |
| Contains more Vitamin AVitamin A | +40600% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.117g | 20.639g | 93% |
| Copper | 0.017mg | 0.564mg | 61% |
| Fats | 0.39g | 29.84g | 45% |
| Vitamin A | 1µg | 407µg | 45% |
| Phosphorus | 135mg | 375mg | 34% |
| Vitamin B2 | 0.278mg | 0.676mg | 31% |
| Cholesterol | 5mg | 79mg | 25% |
| Protein | 10.19g | 21.58g | 23% |
| Vitamin B12 | 0.75µg | 0.22µg | 22% |
| Calcium | 110mg | 298mg | 19% |
| Iron | 0.07mg | 1.62mg | 19% |
| Monounsaturated fat | 0.053g | 6.808g | 17% |
| Sodium | 36mg | 415mg | 16% |
| Calories | 59kcal | 364kcal | 15% |
| Selenium | 9.7µg | 3.8µg | 11% |
| Vitamin B3 | 0.208mg | 1.148mg | 6% |
| Polyunsaturated fat | 0.012g | 0.709g | 5% |
| Manganese | 0.009mg | 0.093mg | 4% |
| Vitamin B1 | 0.023mg | 0.072mg | 4% |
| Magnesium | 11mg | 29mg | 4% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B5 | 0.331mg | 0.19mg | 3% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Folate | 7µg | 2µg | 1% |
| Zinc | 0.52mg | 0.66mg | 1% |
| Potassium | 141mg | 158mg | 1% |
| Carbs | 3.6g | 0.12g | 1% |
| Net carbs | 3.6g | 0.12g | N/A |
| Sugar | 3.24g | 0.12g | N/A |
| Vitamin B6 | 0.063mg | 0.06mg | 0% |
| Trans fat | 0.006g | N/A | |
| Choline | 15.1mg | 15.4mg | 0% |
| Tryptophan | 0.227mg | 0% | |
| Threonine | 0.805mg | 0% | |
| Isoleucine | 0.893mg | 0% | |
| Leucine | 1.861mg | 0% | |
| Lysine | 1.549mg | 0% | |
| Methionine | 0.575mg | 0% | |
| Phenylalanine | 0.859mg | 0% | |
| Valine | 1.485mg | 0% | |
| Histidine | 0.589mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
32%
Minerals Daily Need Coverage Score
19%
64%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 74mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 379mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 20.522g)
Which food is lower in Sugar?
Goat cheese is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Goat cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Goat cheese is cheaper (difference - $0.6)
Which food is richer in minerals?
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese is relatively richer in vitamins