Cheese vs. Goat Cheese

Nutrition comparison of Cheese and Goat Cheese


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

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

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

  • Both cheese and goat cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
  • Goat cheese has more thiamin, riboflavin and niacin, however, cheese contains more folate and Vitamin B12.
Detailed nutritional comparison of cheese and goat cheese 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: Cheese (Cheese, Mexican blend) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Goat Cheese src

Calories and Carbs

calories

Both cheese and goat cheese are high in calories. Cheese has a little more calories (5%) than goat cheese by weight - cheese has 384 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, cheese is similar to goat cheese for protein, carbs and fat. Cheese has a macronutrient ratio of 25:0:75 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Goat Cheese
Protein 25% 24%
Carbohydrates ~ ~
Fat 75% 76%
Alcohol ~ ~

carbohydrates

Both cheese and goat cheese are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

sugar

Goat cheese and cheese contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both cheese and goat cheese are high in protein. Cheese has a little more protein (9%) than goat cheese by weight - cheese has 23.5g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Both cheese and goat cheese are high in saturated fat. Goat cheese has 28% more saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

cholesterol

Cheese and goat cheese contain similar amounts of cholesterol - cheese has 95mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.

Vitamins

Vitamin A

Both cheese and goat cheese are high in Vitamin A. Goat cheese has 134% more Vitamin A than cheese - cheese has 174ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.

Vitamin D

Cheese and goat cheese contain similar amounts of Vitamin D - cheese has 21iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.

Vitamin E

Cheese and goat cheese contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Cheese Goat Cheese
Thiamin 0.023 MG 0.072 MG
Riboflavin 0.318 MG 0.676 MG
Niacin 0.114 MG 1.148 MG
Pantothenic acid 0.249 MG 0.19 MG
Vitamin B6 0.061 MG 0.06 MG
Folate 13 UG 2 UG
Vitamin B12 1.23 UG 0.22 UG

Minerals

calcium

Both cheese and goat cheese are high in calcium. Cheese has 121% more calcium than goat cheese - cheese has 659mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Goat cheese has 175% more iron than cheese - cheese has 0.59mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Goat cheese has 86% more potassium than cheese - cheese has 85mg 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 cheese and goat cheese contain significant amounts of beta-carotene.

Cheese Goat Cheese
beta-carotene 56 UG 77 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cheese and goat cheese contain significant amounts of linoleic acid.

Cheese Goat Cheese
linoleic acid 0.532 G 0.709 G
Total 0.532 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: Cheese (Cheese, Mexican blend) and Goat Cheese (Cheese, goat, semisoft type) .

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G Water G
G Starch G
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FAQ

Does cheese or goat cheese contain more calories in 100 grams?
Both cheese and goat cheese are high in calories. Cheese has a little more calories ( 10%) than goat cheese by weight - cheese has 384 calories in 100g and goat cheese has 364 calories.

Does cheese or goat cheese contain more calcium?
Both cheese and goat cheese are high in calcium. Cheese has 120% more calcium than goat cheese - cheese has 659mg of calcium in 100 grams and goat cheese has 298mg of calcium.