Goat Cheese vs. Squash
Nutrition comparison of Goat Cheese and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and squash:
- Both squash and goat cheese are high in Vitamin A and calcium.
- Goat cheese has 86.4 times less carbohydrates than squash.
- Goat cheese has more riboflavin and Vitamin B12, however, squash contains more folate.
- Goat cheese is an excellent source of protein.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and squash has 89% less calories than goat cheese - squash has 40 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Squash | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 76% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 86.4 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - squash has 3.2g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Squash and goat cheese contain similar amounts of sugar - squash has 2g 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 22 times more protein than squash - squash has 0.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and squash has 100% less saturated fat than goat cheese - squash has 0.02g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Squash has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than goat cheese - squash has 15.1mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Both squash and goat cheese are high in Vitamin A. Squash has 37% more Vitamin A than goat cheese - squash has 558ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than squash - goat cheese has 22iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and goat cheese contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Squash and goat cheese contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin and Vitamin B12, however, squash contains more folate. Both goat cheese and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Goat Cheese | Squash | |
|---|---|---|
| Thiamin | 0.072 MG | 0.072 MG |
| Riboflavin | 0.676 MG | 0.017 MG |
| Niacin | 1.148 MG | 0.969 MG |
| Pantothenic acid | 0.19 MG | 0.359 MG |
| Vitamin B6 | 0.06 MG | 0.124 MG |
| Folate | 2 UG | 19 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both squash and goat cheese are high in calcium. Goat cheese has 627% more calcium than squash - squash has 41mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has 170% more iron than squash - squash has 0.6mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Squash is a great source of potassium and it has 80% more potassium than goat cheese - squash has 284mg 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 squash per 100 grams.
| Goat Cheese | Squash | |
|---|---|---|
| linoleic acid | 0.709 G | 0.014 G |
| Total | 0.709 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Goat Cheese g
()
|
Daily Values (%) |
Cooked Squash 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 squash or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and squash has 90% less calories than goat cheese - squash has 40 calories in 100g and goat cheese has 364 calories.
Does squash or goat cheese have more carbohydrates?
By weight, goat cheese has 86.4 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does squash or goat cheese contain more calcium?
Both squash and goat cheese are high in calcium. Goat cheese has 630% more calcium than squash - squash has 41mg of calcium in 100 grams and goat cheese has 298mg of calcium.