Goat Cheese vs. Trout

Nutrition comparison of Goat Cheese and Cooked Trout

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

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

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

  • Both goat cheese and trout are high in calories and protein.
  • Goat cheese has more riboflavin and pantothenic acid, however, trout contains more niacin, Vitamin B6, folate and Vitamin B12.
  • Goat cheese is an excellent source of Vitamin A and calcium.
  • Trout is an excellent source of potassium.
Detailed nutritional comparison of goat cheese and trout 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 Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.

Image of Goat Cheese src
Image of Trout src

Calories and Carbs

calories

Both goat cheese and trout are high in calories. Goat cheese has 78% more calories than trout - goat cheese has 364 calories per 100 grams and trout has 205 calories.

For macronutrient ratios, goat cheese is much lighter in protein, much heavier in fat and similar to trout for carbs. Goat cheese has a macronutrient ratio of 24:0:76 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Trout
Protein 24% 49%
Carbohydrates ~ ~
Fat 76% 51%
Alcohol ~ ~

carbohydrates

Both goat cheese and trout are low in carbohydrates - goat cheese has 0.12g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

The carbs in goat cheese and trout are both made of 100% sugar.

sugar

Goat cheese and trout contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both goat cheese and trout are high in protein. Trout has 13% more protein than goat cheese - goat cheese has 21.6g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and trout has 89% less saturated fat than goat cheese - goat cheese has 20.6g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

cholesterol

Goat cheese and trout contain similar amounts of cholesterol - goat cheese has 79mg of cholesterol per 100 grams and trout has 72mg of cholesterol.

Vitamins

Vitamin C

Trout has more Vitamin C than goat cheese - trout has 3.4mg 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 368% more Vitamin A than trout - goat cheese has 407ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

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

Vitamin E

Trout has 11 times more Vitamin E than goat cheese - goat cheese has 0.26mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Goat cheese and trout contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.

The B Vitamins

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

Goat Cheese Trout
Thiamin 0.072 MG 0.14 MG
Riboflavin 0.676 MG 0.11 MG
Niacin 1.148 MG 6.811 MG
Pantothenic acid 0.19 MG ~
Vitamin B6 0.06 MG 0.375 MG
Folate 2 UG 12 UG
Vitamin B12 0.22 UG 4.47 UG

Minerals

calcium

Goat cheese is an excellent source of calcium and it has 861% more calcium than trout - goat cheese has 298mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Goat cheese has 315% more iron than trout - goat cheese has 1.6mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Trout is an excellent source of potassium and it has 193% more potassium than goat cheese - goat cheese has 158mg of potassium per 100 grams and trout has 463mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Goat Cheese Trout
linoleic acid 0.709 G 1.929 G
other omega 6 ~ 0.053 G
Total 0.709 G 1.982 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 Trout .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Trout (Trout, cooked, NS as to cooking method) .

Goat Cheese 100g

( 100 g )
Daily Values (%)

Cooked Trout 100g

( 100 g )
364KCAL 18%
78% calories
205KCAL 10%
20% carbohydrates
0.12G 200% sugar 0.04G
30G 47%
173% total fat
11G 18%
21G 115%
855% saturated fat
2.2G 12%
6.8G 70% monounsaturated fat 4G
0.71G polyunsaturated fat 379% 3.4G
79MG 10% cholesterol 72MG
415MG 28%
10% sodium
376MG 25%
Vitamins and Minerals
407UG 58%
368% Vitamin A
87UG 12%
Vitamin C >999%
3.4MG 5%
22IU 4%
>999% Vitamin D
298MG 30%
861% calcium
31MG 3%
1.6MG 9%
310% iron
0.39MG 2%
29MG 9%
magnesium 7%
31MG 10%
158MG 7%
potassium 193%
463MG 20%
0.07MG 7%
thiamin (Vit B1) 100%
0.14MG 13%
0.68MG 62%
518% riboflavin (Vit B2)
0.11MG 10%
1.1MG 8%
niacin (Vit B3) 518%
6.8MG 49%
0.06MG 5%
Vitamin B6 532%
0.38MG 29%
0.19MG 4%
>999% pantothenic acid (Vit B5)
2UG 1%
folate (Vit B9) 500%
12UG 3%
0.22UG 9%
Vitamin B12 >999%
4.5UG 186%
0.26MG 2%
Vitamin E >999%
3.3MG 22%
2.5UG 3%
Vitamin K 80%
4.5UG 5%
22G 43%
protein 9%
24G 49%
15MG 4%
choline 433%
80MG 19%
0.56MG 47%
832% copper
0.06MG 5%
0.09MG 5%
>999% manganese
375MG 54%
35% phosphorus
277MG 40%
3.8UG 7%
selenium 663%
29UG 53%
0.66MG 8%
20% zinc
0.55MG 7%
46G Water 37% 63G


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

FAQ

Does goat cheese or trout contain more calories in 100 grams?
Both goat cheese and trout are high in calories. Goat cheese has 80% more calories than trout - goat cheese has 364 calories in 100g and trout has 205 calories.

Is goat cheese or trout better for protein?
Both goat cheese and trout are high in protein. Trout has 10% more protein than goat cheese - goat cheese has 21.6g of protein per 100 grams and trout has 24.4g of protein.

Does goat cheese or trout contain more calcium?
Goat cheese is a rich source of calcium and it has 860% more calcium than trout - goat cheese has 298mg of calcium in 100 grams and trout has 31mg of calcium.

Does goat cheese or trout contain more potassium?
Trout is a rich source of potassium and it has 190% more potassium than goat cheese - goat cheese has 158mg of potassium in 100 grams and trout has 463mg of potassium.