Goat Cheese vs. Salmon

Nutrition comparison of Goat Cheese and Salmon

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

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

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

  • Both goat cheese and salmon are high in calories and protein.
  • Goat cheese has more riboflavin, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Goat cheese is an excellent source of Vitamin A and calcium.
  • Salmon is an excellent source of Vitamin D and potassium.
Detailed nutritional comparison of goat cheese and salmon 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 Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.

Image of Goat Cheese src
Image of Salmon src

Calories and Carbs

calories

Both goat cheese and salmon are high in calories. Goat cheese has 187% more calories than salmon - goat cheese has 364 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, goat cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Goat cheese has a macronutrient ratio of 24:0:76 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Salmon
Protein 24% 67%
Carbohydrates ~ ~
Fat 76% 33%
Alcohol ~ ~

carbohydrates

Both goat cheese and salmon are low in carbohydrates - goat cheese has 0.12g of total carbs per 100 grams and salmon does not contain significant amounts.

sugar

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

Protein

protein

Both goat cheese and salmon are high in protein. Goat cheese has a little more protein (5%) than salmon by weight - goat cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and salmon has 96% less saturated fat than goat cheese - goat cheese has 20.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and goat cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and goat cheese does not contain significant amounts.

cholesterol

Salmon has 42% less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin A

Goat cheese is an excellent source of Vitamin A and it has 10 times more Vitamin A than salmon - goat cheese has 407ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has 18 times more Vitamin D than goat cheese - goat cheese has 22iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Goat cheese and salmon contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Goat cheese and salmon contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

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

Goat Cheese Salmon
Thiamin 0.072 MG 0.08 MG
Riboflavin 0.676 MG 0.105 MG
Niacin 1.148 MG 7.995 MG
Pantothenic acid 0.19 MG 1.03 MG
Vitamin B6 0.06 MG 0.611 MG
Folate 2 UG 4 UG
Vitamin B12 0.22 UG 4.15 UG

Minerals

calcium

Goat cheese is an excellent source of calcium and it has 41 times more calcium than salmon - goat cheese has 298mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Goat cheese has 326% more iron than salmon - goat cheese has 1.6mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 132% more potassium than goat cheese - goat cheese has 158mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Goat Cheese Salmon
linoleic acid 0.709 G 0.081 G
other omega 6 ~ 0.004 G
Total 0.709 G 0.085 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 Salmon .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Salmon (Fish, salmon, pink, raw) .

Goat Cheese 100g

( 100 g )
Daily Values (%)

Salmon 100g

( 100 g )
364KCAL 18%
187% calories
127KCAL 6%
>999% carbohydrates
0.12G >999% sugar
30G 47%
582% total fat
4.4G 7%
21G 115%
>999% saturated fat
0.81G 5%
6.8G 423% monounsaturated fat 1.3G
0.71G polyunsaturated fat 14% 0.81G
trans fat >999% 0.03G
79MG 72% cholesterol 46MG
415MG 28%
453% sodium
75MG 5%
Vitamins and Minerals
407UG 58%
>999% Vitamin A
35UG 5%
22IU 4%
Vitamin D >999%
435IU 87%
298MG 30%
>999% calcium
7MG 1%
1.6MG 9%
321% iron
0.38MG 2%
29MG 9%
7% magnesium
27MG 9%
158MG 7%
potassium 132%
366MG 16%
0.07MG 7%
thiamin (Vit B1) 14%
0.08MG 7%
0.68MG 62%
518% riboflavin (Vit B2)
0.11MG 10%
1.1MG 8%
niacin (Vit B3) 627%
8MG 57%
0.06MG 5%
Vitamin B6 915%
0.61MG 47%
0.19MG 4%
pantothenic acid (Vit B5) 426%
1MG 21%
2UG 1%
folate (Vit B9) 100%
4UG 1%
0.22UG 9%
Vitamin B12 >999%
4.2UG 173%
0.26MG 2%
Vitamin E 54%
0.4MG 3%
2.5UG 3%
525% Vitamin K
0.4UG 0.4%
22G 43%
5% protein
21G 41%
15MG 4%
choline 533%
95MG 22%
0.56MG 47%
832% copper
0.06MG 5%
0.09MG 5%
792% manganese
0.01MG 1%
375MG 54%
44% phosphorus
261MG 37%
3.8UG 7%
selenium 716%
31UG 57%
0.66MG 8%
69% zinc
0.39MG 5%
46G Water 65% 76G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7).

FAQ

Does goat cheese or salmon contain more calories in 100 grams?
Both goat cheese and salmon are high in calories. Goat cheese has 190% more calories than salmon - goat cheese has 364 calories in 100g and salmon has 127 calories.

Is goat cheese or salmon better for protein?
Both goat cheese and salmon are high in protein. Goat cheese has a little more protein ( 10%) than salmon by weight - goat cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.

Does goat cheese or salmon contain more calcium?
Goat cheese is a rich source of calcium and it has 41 times more calcium than salmon - goat cheese has 298mg of calcium in 100 grams and salmon has 7mg of calcium.

Does goat cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 130% more potassium than goat cheese - goat cheese has 158mg of potassium in 100 grams and salmon has 366mg of potassium.