Goat Cheese vs. Milk
Nutrition comparison of Goat Cheese and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and milk:
- Both milk and goat cheese are high in calcium.
- Goat cheese has 41.1 times less sugar than milk.
- Goat cheese has more riboflavin and niacin, however, milk contains more Vitamin B12.
- Goat cheese has signficantly more iron than milk.
- Goat cheese is an excellent source of Vitamin A and protein.
- Milk has 8.8 times less cholesterol than goat cheese.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and milk has 86% less calories than goat cheese - milk has 50 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is much lighter in carbs, much heavier in fat and similar to milk for protein. Goat cheese has a macronutrient ratio of 24:0:76 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Milk | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | ~ | 38% |
| Fat | 76% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and goat cheese are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in milk and goat cheese are both made of 100% sugar.
sugar
Goat cheese has 41.1 times less sugar than milk - milk has 5.1g 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 554% more protein than milk - milk has 3.3g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and milk has 94% less saturated fat than goat cheese - milk has 1.3g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both milk and goat cheese are low in trans fat - milk has 0.09g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Milk has 8.8 times less cholesterol than goat cheese - milk has 8mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin C
Milk and goat cheese contain similar amounts of Vitamin C - milk has 0.2mg 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 640% more Vitamin A than milk - milk has 55ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Milk has 123% more Vitamin D than goat cheese - milk has 49iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Milk and goat cheese contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Milk and goat cheese contain similar amounts of Vitamin K - milk 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, milk contains more Vitamin B12. Both goat cheese and milk contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Goat Cheese | Milk | |
|---|---|---|
| Thiamin | 0.072 MG | 0.039 MG |
| Riboflavin | 0.676 MG | 0.185 MG |
| Niacin | 1.148 MG | 0.092 MG |
| Pantothenic acid | 0.19 MG | 0.356 MG |
| Vitamin B6 | 0.06 MG | 0.038 MG |
| Folate | 2 UG | 5 UG |
| Vitamin B12 | 0.22 UG | 0.53 UG |
Minerals
calcium
Both milk and goat cheese are high in calcium. Goat cheese has 148% more calcium than milk - milk has 120mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than milk - milk has 0.02mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Milk and goat cheese contain similar amounts of potassium - milk has 140mg 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 milk per 100 grams.
| Goat Cheese | Milk | |
|---|---|---|
| linoleic acid | 0.709 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.709 G | 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Goat Cheese g
()
|
Daily Values (%) |
Milk g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 milk or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and milk has 90% less calories than goat cheese - milk has 50 calories in 100g and goat cheese has 364 calories.
Does milk or goat cheese have more carbohydrates?
By weight, both milk and goat cheese are low in carbohydrates - milk has 4.8g of carbs for 100g and goat cheese has 0.12g of carbohydrates. the carbs in milk and goat cheese are both made of 100% sugar.
Does milk or goat cheese contain more calcium?
Both milk and goat cheese are high in calcium. Goat cheese has 150% more calcium than milk - milk has 120mg of calcium in 100 grams and goat cheese has 298mg of calcium.