Goat Cheese vs. Whole Milk
Nutrition comparison of Goat Cheese and Whole 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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and whole milk:
- Both whole milk and goat cheese are high in calcium.
- Goat cheese has 41 times less sugar than whole milk.
- Goat cheese has more riboflavin and niacin, however, whole milk contains more Vitamin B12.
- Goat cheese has signficantly more iron than whole milk.
- Goat cheese is an excellent source of Vitamin A and protein.
- Whole milk has 6.9 times less cholesterol than goat cheese.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and whole milk has 83% less calories than goat cheese - whole milk has 61 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 whole milk for protein. Goat cheese has a macronutrient ratio of 24:0:76 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Whole Milk | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | ~ | 32% |
| Fat | 76% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and goat cheese are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in whole milk and goat cheese are both made of 100% sugar.
sugar
Goat cheese has 41 times less sugar than whole milk - whole 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 585% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and whole milk has 91% less saturated fat than goat cheese - whole milk has 1.9g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Whole milk has 6.9 times less cholesterol than goat cheese - whole milk has 10mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 785% more Vitamin A than whole milk - whole milk has 46ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Whole milk has 132% more Vitamin D than goat cheese - whole milk has 51iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Whole milk and goat cheese contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Whole milk and goat cheese contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more Vitamin B12. Both goat cheese and whole milk contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Goat Cheese | Whole Milk | |
|---|---|---|
| Thiamin | 0.072 MG | 0.046 MG |
| Riboflavin | 0.676 MG | 0.169 MG |
| Niacin | 1.148 MG | 0.089 MG |
| Pantothenic acid | 0.19 MG | 0.373 MG |
| Vitamin B6 | 0.06 MG | 0.036 MG |
| Folate | 2 UG | 5 UG |
| Vitamin B12 | 0.22 UG | 0.45 UG |
Minerals
calcium
Both whole milk and goat cheese are high in calcium. Goat cheese has 164% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Whole milk and goat cheese contain similar amounts of potassium - whole milk has 132mg 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 whole milk per 100 grams.
| Goat Cheese | Whole Milk | |
|---|---|---|
| linoleic acid | 0.709 G | 0.12 G |
| Total | 0.709 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Goat Cheese g
()
|
Daily Values (%) |
Whole Milk 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 whole milk or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and whole milk has 80% less calories than goat cheese - whole milk has 61 calories in 100g and goat cheese has 364 calories.
Does whole milk or goat cheese have more carbohydrates?
By weight, both whole milk and goat cheese are low in carbohydrates - whole milk has 4.8g of carbs for 100g and goat cheese has 0.12g of carbohydrates. the carbs in whole milk and goat cheese are both made of 100% sugar.
Does whole milk or goat cheese contain more calcium?
Both whole milk and goat cheese are high in calcium. Goat cheese has 160% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and goat cheese has 298mg of calcium.