Goat Cheese vs. Avocado

Nutrition comparison of Goat Cheese and Avocado


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of goat cheese versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in goat cheese and avocado:

  • Both avocado and goat cheese are high in calories.
  • Avocado has signficantly more Vitamin C than goat cheese.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Goat cheese has 71 times less carbohydrates than avocado.
  • Goat cheese has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid, Vitamin B6 and folate.
  • Goat cheese is an excellent source of Vitamin A, calcium and protein.
Detailed nutritional comparison of goat cheese and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Goat Cheese src
Image of Avocado src

Calories and Carbs

calories

Both avocado and goat cheese are high in calories. Goat cheese has 118% more calories than avocado - avocado has 167 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, goat cheese is heavier in protein, lighter in carbs and similar to avocado for fat. Goat cheese has a macronutrient ratio of 24:0:76 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Avocado
Protein 24% 4%
Carbohydrates ~ 19%
Fat 76% 77%
Alcohol ~ ~

carbohydrates

Goat cheese has 71 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - avocado has 6.8g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.

sugar

Avocado and goat cheese contain similar amounts of sugar - avocado has 0.3g 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 10 times more protein than avocado - avocado has 2g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and avocado has 90% less saturated fat than goat cheese - avocado has 2.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

cholesterol

Avocado has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than goat cheese - avocado has 8.8mg 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 57 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.

Vitamin D

Goat cheese has more Vitamin D than avocado - goat cheese has 22iu of Vitamin D per 100 grams and avocado does not contain significant amounts.

Vitamin E

Avocado has 658% more Vitamin E than goat cheese - avocado has 2mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

Avocado and goat cheese contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.

The B Vitamins

Goat cheese has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid, Vitamin B6 and folate. Both goat cheese and avocado contain significant amounts of thiamin and niacin.

Goat Cheese Avocado
Thiamin 0.072 MG 0.075 MG
Riboflavin 0.676 MG 0.143 MG
Niacin 1.148 MG 1.912 MG
Pantothenic acid 0.19 MG 1.463 MG
Vitamin B6 0.06 MG 0.287 MG
Folate 2 UG 89 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Goat cheese is an excellent source of calcium and it has 21 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Goat cheese has 166% more iron than avocado - avocado has 0.61mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Avocado is an excellent source of potassium and it has 221% more potassium than goat cheese - avocado has 507mg 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, both goat cheese and avocado contain significant amounts of beta-carotene.

Goat Cheese Avocado
beta-carotene 77 UG 63 UG
alpha-carotene ~ 24 UG
lutein + zeaxanthin ~ 271 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than goat cheese per 100 grams.

Goat Cheese Avocado
linoleic acid 0.709 G 1.674 G
other omega 6 ~ 0.015 G
Total 0.709 G 1.689 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 Avocado .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Avocado (Avocados, raw, California) .

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FAQ

Does avocado or goat cheese contain more calories in 100 grams?
Both avocado and goat cheese are high in calories. Goat cheese has 120% more calories than avocado - avocado has 167 calories in 100g and goat cheese has 364 calories.

Does avocado or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 21 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and goat cheese has 298mg of calcium.

Does avocado or goat cheese contain more potassium?
Avocado is a rich source of potassium and it has 220% more potassium than goat cheese - avocado has 507mg of potassium in 100 grams and goat cheese has 158mg of potassium.