Goat Cheese vs. Canned Tuna
Nutrition comparison of Goat Cheese and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and canned tuna:
- Both canned tuna and goat cheese are high in calories and protein.
- Canned tuna is a great source of potassium.
- Goat cheese has more thiamin and riboflavin, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Goat cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and goat cheese are high in calories. Goat cheese has 184% more calories than canned tuna - canned tuna has 128 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Goat cheese has a macronutrient ratio of 24:0:76 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Canned Tuna | |
|---|---|---|
| Protein | 24% | 78% |
| Carbohydrates | ~ | ~ |
| Fat | 76% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both goat cheese and canned tuna are low in carbohydrates - goat cheese has 0.12g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Goat cheese and canned tuna contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and goat cheese are high in protein. Canned tuna has a little more protein (9%) than goat cheese by weight - canned tuna has 23.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and canned tuna has 96% less saturated fat than goat cheese - canned tuna has 0.79g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Canned tuna has 47% less cholesterol than goat cheese - canned tuna has 42mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 66 times more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than canned tuna - goat cheese has 22iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Goat cheese and canned tuna contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Goat cheese and canned tuna contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Goat cheese has more thiamin and riboflavin, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both goat cheese and canned tuna contain significant amounts of pantothenic acid and folate.
| Goat Cheese | Canned Tuna | |
|---|---|---|
| Thiamin | 0.072 MG | 0.008 MG |
| Riboflavin | 0.676 MG | 0.044 MG |
| Niacin | 1.148 MG | 5.799 MG |
| Pantothenic acid | 0.19 MG | 0.124 MG |
| Vitamin B6 | 0.06 MG | 0.217 MG |
| Folate | 2 UG | 2 UG |
| Vitamin B12 | 0.22 UG | 1.17 UG |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 20 times more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has 67% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Canned tuna is a great source of potassium and it has 50% more potassium than goat cheese - canned tuna has 237mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than canned tuna per 100 grams.
| Goat Cheese | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.709 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.709 G | 0.106 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Goat Cheese g
()
|
Daily Values (%) |
Canned Tuna g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 canned tuna or goat cheese contain more calories in 100 grams?Both canned tuna and goat cheese are high in calories. Goat cheese has 180% more calories than canned tuna - canned tuna has 128 calories in 100g and goat cheese has 364 calories.
Is canned tuna or goat cheese better for protein?
Both canned tuna and goat cheese are high in protein. Canned tuna has a little more protein ( 10%) than goat cheese by weight - canned tuna has 23.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Does canned tuna or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 20 times more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and goat cheese has 298mg of calcium.