Pasta vs. Goat Cheese
Nutrition comparison of Pasta and Goat Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and goat cheese:
- Both pasta and goat cheese are high in calories and protein.
- Goat cheese is an excellent source of Vitamin A and calcium.
- Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more Vitamin B12.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and goat cheese are high in calories. Pasta is very similar to goat cheese for calories - pasta has 371 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and much lighter in fat compared to goat cheese per calorie. Pasta has a macronutrient ratio of 14:82:4 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Goat Cheese | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and goat cheese has 100% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - pasta has 3.2g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Pasta and goat cheese contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both pasta and goat cheese are high in protein. Goat cheese has 65% more protein than pasta - pasta has 13g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and pasta has 99% less saturated fat than goat cheese - pasta has 0.28g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Pasta has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than pasta - goat cheese has 407ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than pasta - goat cheese has 22iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and goat cheese contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Pasta and goat cheese contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more Vitamin B12. Both pasta and goat cheese contain significant amounts of riboflavin.
| Pasta | Goat Cheese | |
|---|---|---|
| Thiamin | 0.891 MG | 0.072 MG |
| Riboflavin | 0.4 MG | 0.676 MG |
| Niacin | 7.177 MG | 1.148 MG |
| Pantothenic acid | 0.431 MG | 0.19 MG |
| Vitamin B6 | 0.142 MG | 0.06 MG |
| Folate | 237 UG | 2 UG |
| Vitamin B12 | ~ | 0.22 UG |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 13 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Pasta is an excellent source of iron and it has 104% more iron than goat cheese - pasta has 3.3mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Pasta is a great source of potassium and it has 41% more potassium than goat cheese - pasta has 223mg 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, both pasta and goat cheese contain significant amounts of linoleic acid.
| Pasta | Goat Cheese | |
|---|---|---|
| linoleic acid | 0.54 G | 0.709 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Goat Cheese (Cheese, goat, semisoft type) .
Pasta g
()
|
Daily Values (%) |
Goat Cheese 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 pasta or goat cheese contain more calories in 100 grams?Both pasta and goat cheese are high in calories. Pasta is quite similar to goat cheese for calories - pasta has 371 calories in 100g and goat cheese has 364 calories.
Does pasta or goat cheese have more carbohydrates?
By weight, pasta is high in carbohydrates and goat cheese has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does pasta or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 13 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does pasta or goat cheese contain more iron?
Pasta is an abundant source of iron and it has 100% more iron than goat cheese - pasta has 3.3mg of iron in 100 grams and goat cheese has 1.6mg of iron.