Goat Cheese vs. Spirulina
Nutrition comparison of Goat Cheese and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and spirulina:
- Both spirulina and goat cheese are high in calcium, calories and protein.
- Goat cheese has signficantly less carbohydrates than spirulina.
- Goat cheese is an excellent source of Vitamin A.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than goat cheese.
- Spirulina is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and goat cheese are high in calories. Goat cheese has 26% more calories than spirulina - spirulina has 290 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Spirulina | |
|---|---|---|
| Protein | 24% | 59% |
| Carbohydrates | ~ | 25% |
| Fat | 76% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - spirulina has 3.6g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Spirulina and goat cheese contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both spirulina and goat cheese are high in protein. Spirulina has 166% more protein than goat cheese - spirulina has 57.5g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and spirulina has 87% less saturated fat than goat cheese - spirulina has 2.7g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Spirulina has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than goat cheese - spirulina has 10.1mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 13 times more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than spirulina - goat cheese has 22iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has 18 times more Vitamin E than goat cheese - spirulina has 5mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Spirulina has 920% more Vitamin K than goat cheese - spirulina has 25.5ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more Vitamin B12.
| Goat Cheese | Spirulina | |
|---|---|---|
| Thiamin | 0.072 MG | 2.38 MG |
| Riboflavin | 0.676 MG | 3.67 MG |
| Niacin | 1.148 MG | 12.82 MG |
| Pantothenic acid | 0.19 MG | 3.48 MG |
| Vitamin B6 | 0.06 MG | 0.364 MG |
| Folate | 2 UG | 94 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both spirulina and goat cheese are high in calcium. Goat cheese has 148% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Spirulina is an excellent source of iron and it has 16 times more iron than goat cheese - spirulina has 28.5mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 763% more potassium than goat cheese - spirulina has 1363mg 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 goat cheese and spirulina contain significant amounts of linoleic acid.
| Goat Cheese | Spirulina | |
|---|---|---|
| linoleic acid | 0.709 G | 1.254 G |
| Total | 0.709 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Goat Cheese g
()
|
Daily Values (%) |
Spirulina 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 spirulina or goat cheese contain more calories in 100 grams?Both spirulina and goat cheese are high in calories. Goat cheese has 30% more calories than spirulina - spirulina has 290 calories in 100g and goat cheese has 364 calories.
Is spirulina or goat cheese better for protein?
Both spirulina and goat cheese are high in protein. Spirulina has 170% more protein than goat cheese - spirulina has 57.5g of protein per 100 grams and goat cheese has 21.6g of protein.
Does spirulina or goat cheese contain more calcium?
Both spirulina and goat cheese are high in calcium. Goat cheese has 150% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does spirulina or goat cheese contain more iron?
Spirulina is an abundant source of iron and it has 16 times more iron than goat cheese - spirulina has 28.5mg of iron in 100 grams and goat cheese has 1.6mg of iron.
Does spirulina or goat cheese contain more potassium?
Spirulina is a rich source of potassium and it has 760% more potassium than goat cheese - spirulina has 1363mg of potassium in 100 grams and goat cheese has 158mg of potassium.