Goat Cheese vs. Spinach
Nutrition comparison of Goat Cheese and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and spinach:
- Both spinach and goat cheese are high in Vitamin A and calcium.
- Goat cheese has more riboflavin, pantothenic acid and Vitamin B12, however, spinach contains more Vitamin B6 and folate.
- Goat cheese is an excellent source of protein.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and spinach has 94% less calories than goat cheese - spinach has 23 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Spinach | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 76% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and goat cheese are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than goat cheese - spinach has 2.2g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Spinach and goat cheese contain similar amounts of sugar - spinach has 0.42g 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 655% more protein than spinach - spinach has 2.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and spinach has 100% less saturated fat than goat cheese - spinach has 0.06g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Spinach has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than goat cheese - spinach has 28.1mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Both spinach and goat cheese are high in Vitamin A. Spinach has 15% more Vitamin A than goat cheese - spinach has 469ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than spinach - goat cheese has 22iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 681% more Vitamin E than goat cheese - spinach has 2mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 192 times more Vitamin K than goat cheese - spinach has 482.9ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin, pantothenic acid and Vitamin B12, however, spinach contains more Vitamin B6 and folate. Both goat cheese and spinach contain significant amounts of thiamin and niacin.
| Goat Cheese | Spinach | |
|---|---|---|
| Thiamin | 0.072 MG | 0.078 MG |
| Riboflavin | 0.676 MG | 0.189 MG |
| Niacin | 1.148 MG | 0.724 MG |
| Pantothenic acid | 0.19 MG | 0.065 MG |
| Vitamin B6 | 0.06 MG | 0.195 MG |
| Folate | 2 UG | 194 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both spinach and goat cheese are high in calcium. Goat cheese has 201% more calcium than spinach - spinach has 99mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Spinach is a great source of iron and it has 67% more iron than goat cheese - spinach has 2.7mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Spinach is an excellent source of potassium and it has 253% more potassium than goat cheese - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 77 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than spinach per 100 grams.
| Goat Cheese | Spinach | |
|---|---|---|
| linoleic acid | 0.709 G | 0.026 G |
| Total | 0.709 G | 0.026 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 Spinach .
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Spinach (Spinach, raw) .
Goat Cheese g
()
|
Daily Values (%) |
Spinach 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 spinach or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and spinach has 90% less calories than goat cheese - spinach has 23 calories in 100g and goat cheese has 364 calories.
Is spinach or goat cheese better for protein?
Goat cheese is a fantastic source of protein and it has 660% more protein than spinach - spinach has 2.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Does spinach or goat cheese have more carbohydrates?
By weight, both spinach and goat cheese are low in carbohydrates - spinach has 3.6g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does spinach or goat cheese contain more calcium?
Both spinach and goat cheese are high in calcium. Goat cheese has 200% more calcium than spinach - spinach has 99mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does spinach or goat cheese contain more potassium?
Spinach is a rich source of potassium and it has 250% more potassium than goat cheese - spinach has 558mg of potassium in 100 grams and goat cheese has 158mg of potassium.