Goat Cheese vs. Yogurt
Nutrition comparison of Goat Cheese and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and yogurt:
- Both yogurt and goat cheese are high in calcium.
- Goat cheese has 37.8 times less sugar than yogurt.
- Goat cheese has more thiamin, riboflavin, niacin and Vitamin B6.
- Goat cheese has signficantly more iron than yogurt.
- Goat cheese is an excellent source of Vitamin A and protein.
- Yogurt has 5 times less cholesterol than goat cheese.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and yogurt has 83% less calories than goat cheese - yogurt has 61 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is much lighter in carbs, much heavier in fat and similar to yogurt for protein. Goat cheese has a macronutrient ratio of 24:0:76 and for yogurt, 23:30:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Yogurt | |
|---|---|---|
| Protein | 24% | 23% |
| Carbohydrates | ~ | 30% |
| Fat | 76% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and goat cheese are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in yogurt and goat cheese are both made of 100% sugar.
sugar
Goat cheese has 37.8 times less sugar than yogurt - yogurt has 4.7g 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 522% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and yogurt has 90% less saturated fat than goat cheese - yogurt has 2.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Yogurt has 5 times less cholesterol than goat cheese - yogurt has 13mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin C
Yogurt and goat cheese contain similar amounts of Vitamin C - yogurt has 0.5mg 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 14 times more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has 1000% more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Yogurt and goat cheese contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Yogurt and goat cheese contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more thiamin, riboflavin, niacin and Vitamin B6. Both goat cheese and yogurt contain significant amounts of pantothenic acid, folate and Vitamin B12.
| Goat Cheese | Yogurt | |
|---|---|---|
| Thiamin | 0.072 MG | 0.029 MG |
| Riboflavin | 0.676 MG | 0.142 MG |
| Niacin | 1.148 MG | 0.075 MG |
| Pantothenic acid | 0.19 MG | 0.389 MG |
| Vitamin B6 | 0.06 MG | 0.032 MG |
| Folate | 2 UG | 7 UG |
| Vitamin B12 | 0.22 UG | 0.37 UG |
Minerals
calcium
Both yogurt and goat cheese are high in calcium. Goat cheese has 146% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Yogurt and goat cheese contain similar amounts of potassium - yogurt has 155mg 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, goat cheese has more linoleic acid than yogurt per 100 grams.
| Goat Cheese | Yogurt | |
|---|---|---|
| linoleic acid | 0.709 G | 0.065 G |
| Total | 0.709 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Goat Cheese g
()
|
Daily Values (%) |
Yogurt 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 yogurt or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and yogurt has 80% less calories than goat cheese - yogurt has 61 calories in 100g and goat cheese has 364 calories.
Does yogurt or goat cheese contain more calcium?
Both yogurt and goat cheese are high in calcium. Goat cheese has 150% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and goat cheese has 298mg of calcium.