Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and whey protein powder:
Both goat cheese and whey protein powder are high in calories. Goat cheese is very similar to whey protein powder for calories - goat cheese has 364 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, goat cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to whey protein powder per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Whey Protein Powder | |
|---|---|---|
| Protein | 24% | 89% |
| Carbohydrates | ~ | 7% |
| Fat | 76% | 4% |
| Alcohol | ~ | ~ |
Goat cheese has 51 times less carbohydrates than whey protein powder - goat cheese has 0.12g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - whey protein powder has 3.1g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
Goat cheese and whey protein powder contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both goat cheese and whey protein powder are high in protein. Whey protein powder has 262% more protein than goat cheese - goat cheese has 21.6g of protein per 100 grams and whey protein powder has 78.1g of protein.
Goat cheese is high in saturated fat and whey protein powder has 96% less saturated fat than goat cheese - goat cheese has 20.6g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Whey protein powder has 3.9 times less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than whey protein powder - goat cheese has 407ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Goat cheese has more Vitamin D than whey protein powder - goat cheese has 22iu of Vitamin D per 100 grams and whey protein powder does not contain significant amounts.
Goat cheese and whey protein powder contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Goat cheese and whey protein powder contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6, folate and Vitamin B12, however, goat cheese contains more pantothenic acid. Both goat cheese and whey protein powder contain significant amounts of niacin.
| Goat Cheese | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.072 MG | 0.609 MG |
| Riboflavin | 0.676 MG | 2.017 MG |
| Niacin | 1.148 MG | 1.136 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.06 MG | 0.607 MG |
| Folate | 2 UG | 33 UG |
| Vitamin B12 | 0.22 UG | 2.45 UG |
Both goat cheese and whey protein powder are high in calcium. Whey protein powder has 57% more calcium than goat cheese - goat cheese has 298mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Goat cheese has 43% more iron than whey protein powder - goat cheese has 1.6mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 216% more potassium than goat cheese - goat cheese has 158mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than whey protein powder per 100 grams.
| Goat Cheese | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.709 G | 0.264 G |
| Total | 0.709 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Goat Cheese g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||