Cheese vs. Goat Cheese
Nutrition comparison of Cheese and Goat Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and goat cheese:
- Both cheese and goat cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Goat cheese has more thiamin, riboflavin and niacin, however, cheese contains more folate and Vitamin B12.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and goat cheese are high in calories. Cheese has a little more calories (5%) than goat cheese by weight - cheese has 384 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, cheese is similar to goat cheese for protein, carbs and fat. Cheese has a macronutrient ratio of 25:0:75 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Goat Cheese | |
|---|---|---|
| Protein | 25% | 24% |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and goat cheese are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Goat cheese and cheese contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and goat cheese are high in protein. Cheese has a little more protein (9%) than goat cheese by weight - cheese has 23.5g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both cheese and goat cheese are high in saturated fat. Goat cheese has 28% more saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Cheese and goat cheese contain similar amounts of cholesterol - cheese has 95mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both cheese and goat cheese are high in Vitamin A. Goat cheese has 134% more Vitamin A than cheese - cheese has 174ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Cheese and goat cheese contain similar amounts of Vitamin D - cheese has 21iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Cheese and goat cheese contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Cheese and goat cheese contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more thiamin, riboflavin and niacin, however, cheese contains more folate and Vitamin B12. Both cheese and goat cheese contain significant amounts of pantothenic acid and Vitamin B6.
| Cheese | Goat Cheese | |
|---|---|---|
| Thiamin | 0.023 MG | 0.072 MG |
| Riboflavin | 0.318 MG | 0.676 MG |
| Niacin | 0.114 MG | 1.148 MG |
| Pantothenic acid | 0.249 MG | 0.19 MG |
| Vitamin B6 | 0.061 MG | 0.06 MG |
| Folate | 13 UG | 2 UG |
| Vitamin B12 | 1.23 UG | 0.22 UG |
Minerals
calcium
Both cheese and goat cheese are high in calcium. Cheese has 121% more calcium than goat cheese - cheese has 659mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has 175% more iron than cheese - cheese has 0.59mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Goat cheese has 86% more potassium than cheese - cheese has 85mg 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 cheese and goat cheese contain significant amounts of beta-carotene.
| Cheese | Goat Cheese | |
|---|---|---|
| beta-carotene | 56 UG | 77 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cheese and goat cheese contain significant amounts of linoleic acid.
| Cheese | Goat Cheese | |
|---|---|---|
| linoleic acid | 0.532 G | 0.709 G |
| Total | 0.532 G | 0.709 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: Cheese (Cheese, Mexican blend) and Goat Cheese (Cheese, goat, semisoft type) .
Cheese g
()
|
Daily Values (%) |
Goat Cheese 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 cheese or goat cheese contain more calories in 100 grams?Both cheese and goat cheese are high in calories. Cheese has a little more calories ( 10%) than goat cheese by weight - cheese has 384 calories in 100g and goat cheese has 364 calories.
Does cheese or goat cheese contain more calcium?
Both cheese and goat cheese are high in calcium. Cheese has 120% more calcium than goat cheese - cheese has 659mg of calcium in 100 grams and goat cheese has 298mg of calcium.