Goat Cheese vs. Parmesan Cheese
Nutrition comparison of Goat Cheese and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and parmesan cheese:
- Both parmesan cheese and goat cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Goat cheese has more riboflavin and niacin, however, parmesan cheese contains more pantothenic acid and Vitamin B12.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and goat cheese are high in calories. Parmesan cheese has a little more calories (8%) than goat cheese by weight - parmesan cheese has 392 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is lighter in protein, heavier in fat and similar to parmesan cheese for carbs. Goat cheese has a macronutrient ratio of 24:0:76 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Parmesan Cheese | |
|---|---|---|
| Protein | 24% | 38% |
| Carbohydrates | ~ | 3% |
| Fat | 76% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and goat cheese are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Parmesan cheese and goat cheese contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both parmesan cheese and goat cheese are high in protein. Parmesan cheese has 66% more protein than goat cheese - parmesan cheese has 35.8g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both parmesan cheese and goat cheese are high in saturated fat. Goat cheese has 39% more saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Parmesan cheese and goat cheese contain similar amounts of cholesterol - parmesan cheese has 68mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both parmesan cheese and goat cheese are high in Vitamin A. Goat cheese has 97% more Vitamin A than parmesan cheese - parmesan cheese has 207ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Parmesan cheese and goat cheese contain similar amounts of Vitamin D - parmesan cheese has 19iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Parmesan cheese and goat cheese contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Parmesan cheese and goat cheese contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin and niacin, however, parmesan cheese contains more pantothenic acid and Vitamin B12. Both goat cheese and parmesan cheese contain significant amounts of thiamin, Vitamin B6 and folate.
| Goat Cheese | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.072 MG | 0.039 MG |
| Riboflavin | 0.676 MG | 0.332 MG |
| Niacin | 1.148 MG | 0.271 MG |
| Pantothenic acid | 0.19 MG | 0.453 MG |
| Vitamin B6 | 0.06 MG | 0.091 MG |
| Folate | 2 UG | 7 UG |
| Vitamin B12 | 0.22 UG | 1.2 UG |
Minerals
calcium
Both parmesan cheese and goat cheese are high in calcium. Parmesan cheese has 297% more calcium than goat cheese - parmesan cheese has 1184mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has 98% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Goat cheese has 72% more potassium than parmesan cheese - parmesan cheese has 92mg 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 goat cheese and parmesan cheese contain significant amounts of beta-carotene.
| Goat Cheese | Parmesan Cheese | |
|---|---|---|
| beta-carotene | 77 UG | 66 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than parmesan cheese per 100 grams.
| Goat Cheese | Parmesan Cheese | |
|---|---|---|
| linoleic acid | 0.709 G | 0.272 G |
| Total | 0.709 G | 0.272 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 Parmesan Cheese .
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Parmesan Cheese (Cheese, parmesan, hard) .
Goat Cheese g
()
|
Daily Values (%) |
Parmesan Cheese 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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or goat cheese contain more calories in 100 grams?Both parmesan cheese and goat cheese are high in calories. Parmesan cheese has a little more calories ( 10%) than goat cheese by weight - parmesan cheese has 392 calories in 100g and goat cheese has 364 calories.
Is parmesan cheese or goat cheese better for protein?
Both parmesan cheese and goat cheese are high in protein. Parmesan cheese has 70% more protein than goat cheese - parmesan cheese has 35.8g of protein per 100 grams and goat cheese has 21.6g of protein.
Does parmesan cheese or goat cheese contain more calcium?
Both parmesan cheese and goat cheese are high in calcium. Parmesan cheese has 300% more calcium than goat cheese - parmesan cheese has 1184mg of calcium in 100 grams and goat cheese has 298mg of calcium.