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.
Detailed nutritional comparison of goat cheese and whole milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Goat Cheese src
Image of Whole Milk src

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, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Whole Milk
Protein 24% 21%
Carbohydrates ~ 31%
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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Goat Cheese Whole Milk
beta-carotene 77 UG 7 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Goat Cheese or Whole Milk .

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) .

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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.