Goat Cheese vs. Almonds
Nutrition comparison of Goat Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and almonds:
- Both almonds and goat cheese are high in calcium, calories and protein.
- Almond has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Goat cheese has 35.2 times less sugar than almond.
- Goat cheese has signficantly less carbohydrates than almond.
- Goat cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and goat cheese are high in calories. Almond has 59% more calories than goat cheese - almond has 579 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in protein, lighter in carbs and similar to almonds for fat. Goat cheese has a macronutrient ratio of 24:0:76 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Almonds | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 76% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - almond has 12.5g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Goat cheese has 35.2 times less sugar than almond - almond has 4.4g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both almonds and goat cheese are high in protein. Almond is very similar to almond for protein - almond has 21.2g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and almond has 82% less saturated fat than goat cheese - almond has 3.8g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both almonds and goat cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Almond has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than almond - goat cheese has 407ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than almond - goat cheese has 22iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 97 times more Vitamin E than goat cheese - almond has 25.6mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Goat cheese and almonds contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more Vitamin B12. Both goat cheese and almonds contain significant amounts of riboflavin.
| Goat Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.072 MG | 0.205 MG |
| Riboflavin | 0.676 MG | 1.138 MG |
| Niacin | 1.148 MG | 3.618 MG |
| Pantothenic acid | 0.19 MG | 0.471 MG |
| Vitamin B6 | 0.06 MG | 0.137 MG |
| Folate | 2 UG | 44 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both almonds and goat cheese are high in calcium. Goat cheese has 11% more calcium than almond - almond has 269mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Almond is an excellent source of iron and it has 129% more iron than goat cheese - almond has 3.7mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Almond is an excellent source of potassium and it has 364% more potassium than goat cheese - almond has 733mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than goat cheese per 100 grams.
| Goat Cheese | Almonds | |
|---|---|---|
| linoleic acid | 0.709 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.709 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Almonds (Nuts, almonds) .
Goat Cheese g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or goat cheese contain more calories in 100 grams?Both almonds and goat cheese are high in calories. Almond has 60% more calories than goat cheese - almond has 579 calories in 100g and goat cheese has 364 calories.
Does almonds or goat cheese contain more calcium?
Both almonds and goat cheese are high in calcium. Goat cheese has 10% more calcium than almond - almond has 269mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does almonds or goat cheese contain more iron?
Almond is an abundant source of iron and it has 130% more iron than goat cheese - almond has 3.7mg of iron in 100 grams and goat cheese has 1.6mg of iron.
Does almonds or goat cheese contain more potassium?
Almond is a rich source of potassium and it has 360% more potassium than goat cheese - almond has 733mg of potassium in 100 grams and goat cheese has 158mg of potassium.