Goat Cheese vs. Greek Yogurt

Nutrition comparison of Goat Cheese and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of goat cheese versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in goat cheese and greek yogurt:

  • Both greek yogurt and goat cheese are high in calcium and protein.
  • Goat cheese has more riboflavin and niacin, however, greek yogurt contains more pantothenic acid, folate and Vitamin B12.
  • Goat cheese has signficantly more iron than greek yogurt.
  • Goat cheese is an excellent source of Vitamin A.
  • Greek yogurt has 6.9 times less cholesterol than goat cheese.
Detailed nutritional comparison of goat cheese and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Goat Cheese src
Image of Greek Yogurt src

Calories and Carbs

calories

Goat cheese is high in calories and greek yogurt has 80% less calories than goat cheese - greek yogurt has 73 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, goat cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Greek Yogurt
Protein 24% 55%
Carbohydrates ~ 22%
Fat 76% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and goat cheese are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

The carbs in greek yogurt and goat cheese are both made of 100% sugar.

sugar

Greek yogurt and goat cheese contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and goat cheese has 0.12g of sugar.

Protein

protein

Both greek yogurt and goat cheese are high in protein. Goat cheese has 117% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and greek yogurt has 94% less saturated fat than goat cheese - greek yogurt has 1.2g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

trans fat

Both greek yogurt and goat cheese are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and goat cheese does not contain significant amounts.

cholesterol

Greek yogurt has 6.9 times less cholesterol than goat cheese - greek yogurt has 10mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than goat cheese - greek yogurt has 0.8mg 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 352% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.

Vitamin D

Goat cheese has more Vitamin D than greek yogurt - goat cheese has 22iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and goat cheese contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

Greek yogurt and goat cheese contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.

The B Vitamins

Goat cheese has more riboflavin and niacin, however, greek yogurt contains more pantothenic acid, folate and Vitamin B12. Both goat cheese and greek yogurt contain significant amounts of thiamin and Vitamin B6.

Goat Cheese Greek Yogurt
Thiamin 0.072 MG 0.044 MG
Riboflavin 0.676 MG 0.233 MG
Niacin 1.148 MG 0.197 MG
Pantothenic acid 0.19 MG 0.47 MG
Vitamin B6 0.06 MG 0.055 MG
Folate 2 UG 12 UG
Vitamin B12 0.22 UG 0.52 UG

Minerals

calcium

Both greek yogurt and goat cheese are high in calcium. Goat cheese has 159% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Goat cheese has signficantly more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Greek yogurt and goat cheese contain similar amounts of potassium - greek yogurt has 141mg 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,

Goat Cheese Greek Yogurt
beta-carotene 77 UG 6 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, goat cheese has more linoleic acid than greek yogurt per 100 grams.

Goat Cheese Greek Yogurt
linoleic acid 0.709 G 0.065 G
other omega 6 ~ 0.002 G
Total 0.709 G 0.067 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does greek yogurt or goat cheese contain more calories in 100 grams?
Goat cheese is high in calories and greek yogurt has 80% less calories than goat cheese - greek yogurt has 73 calories in 100g and goat cheese has 364 calories.

Is greek yogurt or goat cheese better for protein?
Both greek yogurt and goat cheese are high in protein. Goat cheese has 120% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and goat cheese has 21.6g of protein.

Does greek yogurt or goat cheese contain more calcium?
Both greek yogurt and goat cheese are high in calcium. Goat cheese has 160% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and goat cheese has 298mg of calcium.