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Cheese vs. Goat milk — In-Depth Nutrition Comparison

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A recap on the differences between cheese and goat milk

  • Cheese is higher than goat milk in calcium, selenium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Cheese covers your daily saturated fat needs 81% more than goat milk.
  • Cheese contains 20 times more selenium than goat milk. While cheese contains 28.5µg of selenium, goat milk contains only 1.4µg.
  • The amount of sodium in goat milk is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Milk, goat, fluid, with added vitamin D.

Infographic

Cheese vs Goat milk 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +429.9%
Contains more IronIron +180%
Contains more ZincZinc +1113.3%
Contains more PhosphorusPhosphorus +309.9%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +1935.7%
Contains more PotassiumPotassium +168.4%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -92.3%

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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 20% 19% 1.4% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75%
Contains more Vitamin AVitamin A +478.9%
Contains more Vitamin EVitamin E +914.3%
Contains more Vitamin B2Vitamin B2 +210.1%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin B12Vitamin B12 +1471.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +2600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +116.7%
Contains more Vitamin B1Vitamin B1 +65.5%
Contains more Vitamin B3Vitamin B3 +369.5%

All nutrients comparison - raw data values

Nutrient Cheese Goat milk DV% diff.
Saturated fat 18.867g 2.667g 74%
Calcium 710mg 134mg 58%
Phosphorus 455mg 111mg 49%
Selenium 28.5µg 1.4µg 49%
Fats 33.31g 4.14g 45%
Vitamin B12 1.1µg 0.07µg 43%
Protein 22.87g 3.56g 39%
Zinc 3.64mg 0.3mg 30%
Vitamin A 330µg 57µg 30%
Cholesterol 99mg 11mg 29%
Sodium 653mg 50mg 26%
Vitamin B2 0.428mg 0.138mg 22%
Monounsaturated fat 9.246g 1.109g 20%
Calories 404kcal 69kcal 17%
Polyunsaturated fat 1.421g 0.149g 8%
Folate 27µg 1µg 7%
Vitamin D 0.6µg 1.3µg 4%
Potassium 76mg 204mg 4%
Vitamin E 0.71mg 0.07mg 4%
Vitamin D* 24 IU 51 IU 3%
Magnesium 27mg 14mg 3%
Copper 0.03mg 0.046mg 2%
Vitamin B1 0.029mg 0.048mg 2%
Vitamin B5 0.41mg 0.31mg 2%
Vitamin B6 0.066mg 0.046mg 2%
Vitamin K 2.4µg 0.3µg 2%
Vitamin C 0mg 1.3mg 1%
Iron 0.14mg 0.05mg 1%
Vitamin B3 0.059mg 0.277mg 1%
Protein per 100 calories 5.7g 5.2g N/A
Calories per 10 g protein 177kcal 194kcal N/A
Weight per 100 calories 25g 145g N/A
Unsaturated / Saturated Fat ratio 0.57 0.47 N/A
Net carbs 3.09g 4.45g N/A
Carbs 3.09g 4.45g 0%
Sugar 0.48g 4.45g N/A
Manganese 0.027mg 0.018mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 16mg 0%
Tryptophan 0.547mg 0.044mg 0%
Threonine 1.044mg 0.163mg 0%
Isoleucine 1.206mg 0.207mg 0%
Leucine 1.939mg 0.314mg 0%
Lysine 1.025mg 0.29mg 0%
Methionine 0.547mg 0.08mg 0%
Phenylalanine 1.074mg 0.155mg 0%
Valine 1.404mg 0.24mg 0%
Histidine 0.547mg 0.089mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more ProteinProtein +542.4%
Contains more FatsFats +704.6%
Contains more OtherOther +352.4%
Contains more CarbsCarbs +44%
Contains more WaterWater +135.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +733.7%
Contains more Poly. FatPolyunsaturated fat +853.7%
Contains less Sat. FatSaturated fat -85.9%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.