Goat Cheese vs. Avocado
Nutrition comparison of Goat Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and avocado:
- Both avocado and goat cheese are high in calories.
- Avocado has signficantly more Vitamin C than goat cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- Goat cheese has 71 times less carbohydrates than avocado.
- Goat cheese has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid, Vitamin B6 and folate.
- Goat cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and goat cheese are high in calories. Goat cheese has 118% more calories than avocado - avocado has 167 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 avocado for fat. Goat cheese has a macronutrient ratio of 24:0:76 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Avocado | |
|---|---|---|
| Protein | 24% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 76% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 71 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - avocado has 6.8g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Avocado and goat cheese contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Goat cheese is an excellent source of protein and it has 10 times more protein than avocado - avocado has 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 avocado has 90% less saturated fat than goat cheese - avocado has 2.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Avocado has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than goat cheese - avocado has 8.8mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than avocado - goat cheese has 22iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 658% more Vitamin E than goat cheese - avocado has 2mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Avocado and goat cheese contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid, Vitamin B6 and folate. Both goat cheese and avocado contain significant amounts of thiamin and niacin.
| Goat Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.072 MG | 0.075 MG |
| Riboflavin | 0.676 MG | 0.143 MG |
| Niacin | 1.148 MG | 1.912 MG |
| Pantothenic acid | 0.19 MG | 1.463 MG |
| Vitamin B6 | 0.06 MG | 0.287 MG |
| Folate | 2 UG | 89 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 21 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has 166% more iron than avocado - avocado has 0.61mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Avocado is an excellent source of potassium and it has 221% more potassium than goat cheese - avocado has 507mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both goat cheese and avocado contain significant amounts of beta-carotene.
| Goat Cheese | Avocado | |
|---|---|---|
| beta-carotene | 77 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than goat cheese per 100 grams.
| Goat Cheese | Avocado | |
|---|---|---|
| linoleic acid | 0.709 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.709 G | 1.689 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 Avocado (Avocados, raw, California) .
Goat Cheese g
()
|
Daily Values (%) |
Avocado 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 avocado or goat cheese contain more calories in 100 grams?Both avocado and goat cheese are high in calories. Goat cheese has 120% more calories than avocado - avocado has 167 calories in 100g and goat cheese has 364 calories.
Does avocado or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 21 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does avocado or goat cheese contain more potassium?
Avocado is a rich source of potassium and it has 220% more potassium than goat cheese - avocado has 507mg of potassium in 100 grams and goat cheese has 158mg of potassium.