Oats vs. Goat Cheese
Nutrition comparison of Oats and Goat Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and goat cheese:
- Both oats and goat cheese are high in calcium, calories and protein.
- Goat cheese is an excellent source of Vitamin A.
- Oat has more thiamin, pantothenic acid and folate, however, goat cheese contains more riboflavin and Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and goat cheese are high in calories. Oat has a little more calories (7%) than goat cheese by weight - oat has 389 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to goat cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Goat Cheese | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and goat cheese has 100% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - oat has 10.6g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Goat cheese and oats contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and goat cheese are high in protein. Goat cheese has 28% more protein than oat - oat has 16.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and oat has 94% less saturated fat than goat cheese - oat has 1.2g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Oat has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than oat - goat cheese has 407ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than oat - goat cheese has 22iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Goat cheese and oats contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Goat cheese and oats contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, goat cheese contains more riboflavin and Vitamin B12. Both oats and goat cheese contain significant amounts of niacin and Vitamin B6.
| Oats | Goat Cheese | |
|---|---|---|
| Thiamin | 0.763 MG | 0.072 MG |
| Riboflavin | 0.139 MG | 0.676 MG |
| Niacin | 0.961 MG | 1.148 MG |
| Pantothenic acid | 1.349 MG | 0.19 MG |
| Vitamin B6 | 0.119 MG | 0.06 MG |
| Folate | 56 UG | 2 UG |
| Vitamin B12 | ~ | 0.22 UG |
Minerals
calcium
Both oats and goat cheese are high in calcium. Goat cheese has 452% more calcium than oat - oat has 54mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Oat is an excellent source of iron and it has 191% more iron than goat cheese - oat has 4.7mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Oat is an excellent source of potassium and it has 172% more potassium than goat cheese - oat has 429mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than goat cheese per 100 grams.
| Oats | Goat Cheese | |
|---|---|---|
| linoleic acid | 2.424 G | 0.709 G |
| Total | 2.424 G | 0.709 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Goat Cheese (Cheese, goat, semisoft type) .
Oats g
()
|
Daily Values (%) |
Goat Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 oats or goat cheese contain more calories in 100 grams?Both oats and goat cheese are high in calories. Oat has a little more calories ( 10%) than goat cheese by weight - oat has 389 calories in 100g and goat cheese has 364 calories.
Does oats or goat cheese have more carbohydrates?
By weight, oat is high in carbohydrates and goat cheese has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does oats or goat cheese contain more calcium?
Both oats and goat cheese are high in calcium. Goat cheese has 450% more calcium than oat - oat has 54mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does oats or goat cheese contain more iron?
Oat is an abundant source of iron and it has 190% more iron than goat cheese - oat has 4.7mg of iron in 100 grams and goat cheese has 1.6mg of iron.
Does oats or goat cheese contain more potassium?
Oat is a rich source of potassium and it has 170% more potassium than goat cheese - oat has 429mg of potassium in 100 grams and goat cheese has 158mg of potassium.