Goat Cheese vs. Orange Juice
Nutrition comparison of Goat Cheese and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and orange juice:
- Goat cheese has 69 times less sugar than orange juice.
- Goat cheese has 85.6 times less carbohydrates than orange juice.
- Goat cheese has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than goat cheese.
- Goat cheese has more riboflavin, niacin and Vitamin B12, however, orange juice contains more folate.
- Goat cheese has signficantly more iron than orange juice.
- Goat cheese is an excellent source of Vitamin A, calcium and protein.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and orange juice has 88% less calories than goat cheese - orange juice has 45 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Orange Juice | |
|---|---|---|
| Protein | 24% | 6% |
| Carbohydrates | ~ | 90% |
| Fat | 76% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 85.6 times less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than goat cheese - orange juice has 0.2g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Goat cheese has 69 times less sugar than orange juice - orange juice has 8.4g 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 29 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and orange juice has 100% less saturated fat than goat cheese - orange juice has 0.02g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Orange juice has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than goat cheese - orange juice has 50mg 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 39 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than orange juice - goat cheese has 22iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and goat cheese contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Orange juice and goat cheese contain similar amounts of Vitamin K - orange juice has 0.1ug 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, orange juice contains more folate. Both goat cheese and orange juice contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Goat Cheese | Orange Juice | |
|---|---|---|
| Thiamin | 0.072 MG | 0.09 MG |
| Riboflavin | 0.676 MG | 0.03 MG |
| Niacin | 1.148 MG | 0.4 MG |
| Pantothenic acid | 0.19 MG | 0.19 MG |
| Vitamin B6 | 0.06 MG | 0.04 MG |
| Folate | 2 UG | 30 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 26 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Orange juice has 27% more potassium than goat cheese - orange juice has 200mg 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 has more beta-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than goat cheese per 100 grams.
| Goat Cheese | Orange Juice | |
|---|---|---|
| beta-carotene | 77 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than orange juice per 100 grams.
| Goat Cheese | Orange Juice | |
|---|---|---|
| linoleic acid | 0.709 G | 0.029 G |
| Total | 0.709 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Goat Cheese g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and orange juice has 90% less calories than goat cheese - orange juice has 45 calories in 100g and goat cheese has 364 calories.
Does orange juice or goat cheese have more carbohydrates?
By weight, goat cheese has 85.6 times fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does orange juice or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 26 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and goat cheese has 298mg of calcium.