Feta Cheese vs. Goat Cheese
Nutrition comparison of Feta 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
feta cheese
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and goat cheese:
- Both feta cheese and goat cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Feta cheese has more pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and goat cheese are high in calories. Goat cheese has 37% more calories than feta cheese - feta cheese has 265 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, feta cheese is heavier in carbs and similar to goat cheese for protein and fat. Feta cheese has a macronutrient ratio of 21:6:73 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Goat Cheese | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 6% | ~ |
| Fat | 73% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and goat cheese are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Goat cheese and feta cheese contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and goat cheese are high in protein. Goat cheese has 52% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both feta cheese and goat cheese are high in saturated fat. Goat cheese has 55% more saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Feta cheese and goat cheese contain similar amounts of cholesterol - feta cheese has 89mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both feta cheese and goat cheese are high in Vitamin A. Goat cheese has 226% more Vitamin A than feta cheese - feta cheese has 125ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Feta cheese and goat cheese contain similar amounts of Vitamin D - feta cheese has 16iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Feta cheese and goat cheese contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Feta cheese and goat cheese contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Feta cheese has more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both feta cheese and goat cheese contain significant amounts of thiamin, riboflavin and niacin.
| Feta Cheese | Goat Cheese | |
|---|---|---|
| Thiamin | 0.154 MG | 0.072 MG |
| Riboflavin | 0.844 MG | 0.676 MG |
| Niacin | 0.991 MG | 1.148 MG |
| Pantothenic acid | 0.967 MG | 0.19 MG |
| Vitamin B6 | 0.424 MG | 0.06 MG |
| Folate | 32 UG | 2 UG |
| Vitamin B12 | 1.69 UG | 0.22 UG |
Minerals
calcium
Both feta cheese and goat cheese are high in calcium. Feta cheese has 65% more calcium than goat cheese - feta cheese has 493mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has 149% more iron than feta cheese - feta cheese has 0.65mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Goat cheese has 155% more potassium than feta cheese - feta cheese has 62mg 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, goat cheese has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Goat Cheese | |
|---|---|---|
| linoleic acid | 0.326 G | 0.709 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Goat Cheese (Cheese, goat, semisoft type) .
Feta Cheese g
()
|
Daily Values (%) |
Goat Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does feta cheese or goat cheese contain more calories in 100 grams?Both feta cheese and goat cheese are high in calories. Goat cheese has 40% more calories than feta cheese - feta cheese has 265 calories in 100g and goat cheese has 364 calories.
Does feta cheese or goat cheese contain more calcium?
Both feta cheese and goat cheese are high in calcium. Feta cheese has 70% more calcium than goat cheese - feta cheese has 493mg of calcium in 100 grams and goat cheese has 298mg of calcium.