Goat Cheese vs. Arugula
Nutrition comparison of Goat Cheese and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and arugula:
- Both arugula and goat cheese are high in Vitamin A and calcium.
- Arugula has signficantly more dietary fiber than goat cheese.
- Arugula is a great source of Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Goat cheese has more riboflavin, niacin and Vitamin B12, however, arugula contains more pantothenic acid and folate.
- Goat cheese is an excellent source of protein.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and arugula has 93% less calories than goat cheese - arugula has 25 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 arugula per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Arugula | |
|---|---|---|
| Protein | 24% | 50% |
| Carbohydrates | ~ | 50% |
| Fat | 76% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and goat cheese are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in goat cheese comprise of 100% sugar.
dietary fiber
Arugula has signficantly more dietary fiber than goat cheese - arugula has 1.6g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Arugula and goat cheese contain similar amounts of sugar - arugula has 2.1g 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 736% more protein than arugula - arugula has 2.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and arugula has 100% less saturated fat than goat cheese - arugula has 0.09g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Arugula has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than goat cheese - arugula has 15mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Both arugula and goat cheese are high in Vitamin A. Goat cheese has 242% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than arugula - goat cheese has 22iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and goat cheese contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 42 times more Vitamin K than goat cheese - arugula has 108.6ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin, niacin and Vitamin B12, however, arugula contains more pantothenic acid and folate. Both goat cheese and arugula contain significant amounts of thiamin and Vitamin B6.
| Goat Cheese | Arugula | |
|---|---|---|
| Thiamin | 0.072 MG | 0.044 MG |
| Riboflavin | 0.676 MG | 0.086 MG |
| Niacin | 1.148 MG | 0.305 MG |
| Pantothenic acid | 0.19 MG | 0.437 MG |
| Vitamin B6 | 0.06 MG | 0.073 MG |
| Folate | 2 UG | 97 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both arugula and goat cheese are high in calcium. Goat cheese has 86% more calcium than arugula - arugula has 160mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Arugula and goat cheese contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Arugula is an excellent source of potassium and it has 134% more potassium than goat cheese - arugula has 369mg 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 | Arugula | |
|---|---|---|
| beta-carotene | 77 UG | 1424 UG |
| lutein + zeaxanthin | ~ | 3555 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than arugula per 100 grams.
| Goat Cheese | Arugula | |
|---|---|---|
| linoleic acid | 0.709 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.709 G | 0.132 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 Arugula (Arugula, raw) .
Goat Cheese g
()
|
Daily Values (%) |
Arugula 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 arugula or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and arugula has 90% less calories than goat cheese - arugula has 25 calories in 100g and goat cheese has 364 calories.
Is arugula or goat cheese better for protein?
Goat cheese is a fantastic source of protein and it has 740% more protein than arugula - arugula has 2.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Does arugula or goat cheese have more carbohydrates?
By weight, both arugula and goat cheese are low in carbohydrates - arugula has 3.7g of carbs for 100g and goat cheese has 0.12g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in goat cheese comprise of 100% sugar.
Does arugula or goat cheese contain more calcium?
Both arugula and goat cheese are high in calcium. Goat cheese has 90% more calcium than arugula - arugula has 160mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does arugula or goat cheese contain more potassium?
Arugula is a rich source of potassium and it has 130% more potassium than goat cheese - arugula has 369mg of potassium in 100 grams and goat cheese has 158mg of potassium.