Wheat Flour vs. Goat Cheese
Nutrition comparison of Wheat Flour and Goat Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and goat cheese:
- Both wheat flour and goat cheese are high in calories and protein.
- Goat cheese has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than goat cheese.
- Goat cheese is an excellent source of Vitamin A and calcium.
- Wheat flour has more thiamin, niacin, pantothenic acid and folate, however, goat cheese contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and goat cheese are high in calories. Wheat flour is very similar to wheat flour for calories - wheat flour has 361 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to goat cheese per calorie. Wheat flour 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:
| Wheat Flour | Goat Cheese | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and goat cheese has 100% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than goat cheese - wheat flour has 2.4g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Wheat flour and goat cheese contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both wheat flour and goat cheese are high in protein. Goat cheese has 80% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and wheat flour has 99% less saturated fat than goat cheese - wheat flour has 0.24g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Wheat flour has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - goat cheese has 407ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than wheat flour - goat cheese has 22iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and goat cheese contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Wheat flour and goat cheese contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, niacin, pantothenic acid and folate, however, goat cheese contains more Vitamin B12. Both wheat flour and goat cheese contain significant amounts of riboflavin and Vitamin B6.
| Wheat Flour | Goat Cheese | |
|---|---|---|
| Thiamin | 0.812 MG | 0.072 MG |
| Riboflavin | 0.512 MG | 0.676 MG |
| Niacin | 7.554 MG | 1.148 MG |
| Pantothenic acid | 0.438 MG | 0.19 MG |
| Vitamin B6 | 0.037 MG | 0.06 MG |
| Folate | 183 UG | 2 UG |
| Vitamin B12 | ~ | 0.22 UG |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 18 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 172% more iron than goat cheese - wheat flour has 4.4mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Goat cheese has 58% more potassium than wheat flour - wheat flour has 100mg 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 has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than goat cheese per 100 grams.
| Wheat Flour | Goat Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 77 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both wheat flour and goat cheese contain significant amounts of linoleic acid.
| Wheat Flour | Goat Cheese | |
|---|---|---|
| linoleic acid | 0.685 G | 0.709 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Goat Cheese (Cheese, goat, semisoft type) .
Wheat Flour 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 wheat flour or goat cheese contain more calories in 100 grams?Both wheat flour and goat cheese are high in calories. Wheat flour is quite similar to wheat flour for calories - wheat flour has 361 calories in 100g and goat cheese has 364 calories.
Does wheat flour or goat cheese have more carbohydrates?
By weight, wheat flour is high in carbohydrates and goat cheese has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does wheat flour or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 18 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does wheat flour or goat cheese contain more iron?
Wheat flour is an abundant source of iron and it has 170% more iron than goat cheese - wheat flour has 4.4mg of iron in 100 grams and goat cheese has 1.6mg of iron.