Goat Cheese vs. Salmon
Nutrition comparison of Goat Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and salmon:
- Both goat cheese and salmon are high in calories and protein.
- Goat cheese has more riboflavin, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Goat cheese is an excellent source of Vitamin A and calcium.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both goat cheese and salmon are high in calories. Goat cheese has 187% more calories than salmon - goat cheese has 364 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, goat cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Goat cheese has a macronutrient ratio of 24:0:76 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Salmon | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 76% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both goat cheese and salmon are low in carbohydrates - goat cheese has 0.12g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Goat cheese and salmon contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both goat cheese and salmon are high in protein. Goat cheese has a little more protein (5%) than salmon by weight - goat cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and salmon has 96% less saturated fat than goat cheese - goat cheese has 20.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and goat cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Salmon has 42% less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 10 times more Vitamin A than salmon - goat cheese has 407ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 18 times more Vitamin D than goat cheese - goat cheese has 22iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Goat cheese and salmon contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Goat cheese and salmon contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both goat cheese and salmon contain significant amounts of thiamin and folate.
| Goat Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.072 MG | 0.08 MG |
| Riboflavin | 0.676 MG | 0.105 MG |
| Niacin | 1.148 MG | 7.995 MG |
| Pantothenic acid | 0.19 MG | 1.03 MG |
| Vitamin B6 | 0.06 MG | 0.611 MG |
| Folate | 2 UG | 4 UG |
| Vitamin B12 | 0.22 UG | 4.15 UG |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 41 times more calcium than salmon - goat cheese has 298mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Goat cheese has 326% more iron than salmon - goat cheese has 1.6mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 132% more potassium than goat cheese - goat cheese has 158mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than salmon per 100 grams.
| Goat Cheese | Salmon | |
|---|---|---|
| linoleic acid | 0.709 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.709 G | 0.085 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 Salmon (Fish, salmon, pink, raw) .
Goat Cheese g
()
|
Daily Values (%) |
Salmon 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 % |
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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 goat cheese or salmon contain more calories in 100 grams?Both goat cheese and salmon are high in calories. Goat cheese has 190% more calories than salmon - goat cheese has 364 calories in 100g and salmon has 127 calories.
Is goat cheese or salmon better for protein?
Both goat cheese and salmon are high in protein. Goat cheese has a little more protein ( 10%) than salmon by weight - goat cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.
Does goat cheese or salmon contain more calcium?
Goat cheese is a rich source of calcium and it has 41 times more calcium than salmon - goat cheese has 298mg of calcium in 100 grams and salmon has 7mg of calcium.
Does goat cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 130% more potassium than goat cheese - goat cheese has 158mg of potassium in 100 grams and salmon has 366mg of potassium.