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Goat milk vs. Cheese — In-Depth Nutrition Comparison

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A recap on the differences between goat milk and cheese

  • 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.
  • The amount of saturated fat in goat milk is lower.
  • The glycemic index of cheese is lower.

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

Infographic

Goat milk vs 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.
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%
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%
Contains more PotassiumPotassium +168.4%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -92.3%
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%

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.
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%
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%
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%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
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
Contains more CarbsCarbs +44%
Contains more WaterWater +135.1%
Contains more ProteinProtein +542.4%
Contains more FatsFats +704.6%
Contains more OtherOther +352.4%

Fat Type Comparison

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

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