How many calories are in one ounce of goat cheese?

Goat cheese has 103 calories per ounce or 363 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one ounce of goat cheese?

An excellent source of protein, a single ounce of Goat Cheese contains 12% of recommended daily values or 6.1 grams of protein. However, the protein in goat cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in goat cheese?

Goat cheese is an excellent source of a few nutrients, including Vitamin A and calcium. It also contains significant amounts of protein and potassium.

Does goat cheese contain antioxidants?

Goat cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to goat cheese in cooking?

Parmesan cheese are similar to, or commonly paired with goat cheese in cooking and recipes.

Food with Nutrition Similar to Goat Cheese

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Summary
Similar dairy
Similar seafood
Similar vegan
Similar meats
Other Similar Foods

Goat Cheese source

Similar to Goat Cheese

A common and nutrient dense dairy product, goat cheese is an excellent source of protein, Vitamin A, calcium and riboflavin. One ounce of goat cheese contains about 103 calories.

Many foods are similar nutritionally to goat cheese, including egg yolk, fried egg, egg and greek yogurt.

The closest vegan nutritional substitutes to goat cheese include pasta, wheat flour and granola.

Unsurprisingly, the nutritional profile of ricotta cheese is almost identical to goat cheese.

We compared the key nutrients in goat cheese (protein, Vitamin A, calcium and riboflavin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Egg Yolk, Fried Egg, Egg, Greek Yogurt, Boiled Egg, Ricotta Cheese, Cheddar Cheese, Mozzarella Cheese, Egg White, Feta Cheese

seafood: Clams

vegan: English Muffin, Baguette, Pasta, Wheat Flour, Granola, Sunflower Seeds

meats: Sausage

other: Protein Powder, Quarter Pounder

The details of the top 20 foods most nutritionally similar to goat cheese are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to goat cheese. Egg yolk, fried egg, egg, greek yogurt and boiled egg are all high in protein, Vitamin A, calcium and or riboflavin.

Egg Yolk

Similarity: > 99%

Egg yolk is high in many of the same nutrients as goat cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, egg yolk contains more Vitamin D, Vitamin E, iron, thiamin and pantothenic acid than goat cheese.

For 100 grams of goat cheese and egg yolk:

Goat Cheese (3.5 ounces)		Egg Yolk (6 large)
22	protein (G)	16
407	Vitamin A (UG)	381
298	calcium (MG)	129
0.68	riboflavin (MG)	0.53

However, goat cheese does contain more potassium and niacin than egg yolk by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	322
0.12	sugar (G)	0.56
21	saturated fat (G)	9.6
407	Vitamin A (UG)	381
22	Vitamin D (IU)	218
0.26	Vitamin E (MG)	2.6
1.6	iron (MG)	2.7
158	potassium (MG)	109
0.07	thiamin (MG)	0.18
1.1	niacin (MG)	0.02
0.19	pantothenic acid (MG)	3
0.06	Vitamin B6 (MG)	0.35
2	folate (UG)	146
0.22	Vitamin B12 (UG)	2

0.996 | 0.996 | 6.97 Complete Comparison:
Egg Yolk vs. Goat Cheese

Fried Egg

Similarity: > 99%

Fried egg is high in many of the same nutrients as goat cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, fried egg contains more Vitamin D, pantothenic acid, Vitamin B6, folate and Vitamin B12 than goat cheese.

For 100 grams of goat cheese and fried egg:

Goat Cheese (3.5 ounces)		Fried Egg (2.25 large)
22	protein (G)	14
407	Vitamin A (UG)	219
298	calcium (MG)	62
0.68	riboflavin (MG)	0.5

However, goat cheese does contain more niacin than fried egg by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	196
0.12	sugar (G)	0.4
21	saturated fat (G)	4.3
0	trans fat (G)	0.04
407	Vitamin A (UG)	219
22	Vitamin D (IU)	88
0.26	Vitamin E (MG)	1.3
1.6	iron (MG)	1.9
158	potassium (MG)	152
0.07	thiamin (MG)	0.04
1.1	niacin (MG)	0.08
0.19	pantothenic acid (MG)	1.7
0.06	Vitamin B6 (MG)	0.18
2	folate (UG)	51
0.22	Vitamin B12 (UG)	0.97

0.995 | 0.995 | 4.12 Complete Comparison:
Fried Egg vs. Goat Cheese

Egg

Similarity: > 95%

Egg is high in many of the same nutrients as goat cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, egg contains more Vitamin D, pantothenic acid, Vitamin B6, folate and Vitamin B12 than goat cheese.

For 100 grams of goat cheese and egg:

Goat Cheese (3.5 ounces)		Egg (2 large)
22	protein (G)	13
407	Vitamin A (UG)	160
298	calcium (MG)	56
0.68	riboflavin (MG)	0.46

However, goat cheese does contain more niacin than egg by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	143
0.12	sugar (G)	0.37
21	saturated fat (G)	3.1
0	trans fat (G)	0.04
407	Vitamin A (UG)	160
22	Vitamin D (IU)	82
0.26	Vitamin E (MG)	1.1
1.6	iron (MG)	1.8
158	potassium (MG)	138
0.07	thiamin (MG)	0.04
1.1	niacin (MG)	0.08
0.19	pantothenic acid (MG)	1.5
0.06	Vitamin B6 (MG)	0.17
2	folate (UG)	47
0.22	Vitamin B12 (UG)	0.89

0.992 | 0.992 | 3.59 Complete Comparison:
Egg vs. Goat Cheese

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C and Vitamin B12 than goat cheese.

For 100 grams of goat cheese and greek yogurt:

Goat Cheese (3.5 ounces)		Greek Yogurt (1/2 container)
22	protein (G)	10
407	Vitamin A (UG)	90
298	calcium (MG)	115
0.68	riboflavin (MG)	0.23

A higher water content, greek yogurt is less nutritionally dense than goat cheese. Goat cheese does contain more Vitamin A, Vitamin D and iron than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	73
0.12	sugar (G)	3.6
21	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
407	Vitamin A (UG)	90
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0.04
1.6	iron (MG)	0.04
158	potassium (MG)	141
0.07	thiamin (MG)	0.04
1.1	niacin (MG)	0.2
0.19	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.06
2	folate (UG)	12
0.22	Vitamin B12 (UG)	0.52

0.989 | 0.989 | 1.79 Complete Comparison:
Greek Yogurt vs. Goat Cheese

Boiled Egg

Similarity: > 95%

Boiled egg is high in many of the same nutrients as goat cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, boiled egg contains more Vitamin D, pantothenic acid, Vitamin B6, folate and Vitamin B12 than goat cheese.

For 100 grams of goat cheese and boiled egg:

Goat Cheese (3.5 ounces)		Boiled Egg (3/4 cup)
22	protein (G)	13
407	Vitamin A (UG)	149
298	calcium (MG)	50
0.68	riboflavin (MG)	0.51

However, goat cheese does contain more iron and niacin than boiled egg by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	155
0.12	sugar (G)	1.1
21	saturated fat (G)	3.3
407	Vitamin A (UG)	149
22	Vitamin D (IU)	87
0.26	Vitamin E (MG)	1
1.6	iron (MG)	1.2
158	potassium (MG)	126
0.07	thiamin (MG)	0.07
1.1	niacin (MG)	0.06
0.19	pantothenic acid (MG)	1.4
0.06	Vitamin B6 (MG)	0.12
2	folate (UG)	44
0.22	Vitamin B12 (UG)	1.1

0.988 | 0.988 | 3.59 Complete Comparison:
Boiled Egg vs. Goat Cheese

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is also high in saturated fat, Vitamin A and calcium. Also, ricotta cheese contains more trans fat, potassium and Vitamin B12 than goat cheese.

For 100 grams of goat cheese and ricotta cheese:

Goat Cheese (3.5 ounces)		Ricotta Cheese (3.5 ounces)
22	protein (G)	7.5
407	Vitamin A (UG)	120
298	calcium (MG)	206
0.68	riboflavin (MG)	0.3

However, goat cheese does contain more protein, iron, riboflavin and niacin than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	150
0.12	sugar (G)	0.27
21	saturated fat (G)	6.4
0	trans fat (G)	0.33
407	Vitamin A (UG)	120
22	Vitamin D (IU)	10
0.26	Vitamin E (MG)	0.11
1.6	iron (MG)	0.13
158	potassium (MG)	219
0.07	thiamin (MG)	0.01
1.1	niacin (MG)	0.14
0.19	pantothenic acid (MG)	0.46
0.06	Vitamin B6 (MG)	0.1
2	folate (UG)	4
0.22	Vitamin B12 (UG)	0.85

0.987 | 0.987 | 2.22 Complete Comparison:
Ricotta Cheese vs. Goat Cheese

Cheddar Cheese

Similarity: > 95%

Cheddar cheese is high in many of the same nutrients as goat cheese, including protein, saturated fat, Vitamin A and calcium. Also, cheddar cheese contains more Vitamin B12 than goat cheese.

For 100 grams of goat cheese and cheddar cheese:

Goat Cheese (3.5 ounces)		Cheddar Cheese (3/4 cup)
22	protein (G)	23
407	Vitamin A (UG)	337
298	calcium (MG)	710
0.68	riboflavin (MG)	0.43

However, goat cheese does contain more iron, potassium and niacin than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	403
0.12	sugar (G)	0.48
21	saturated fat (G)	19
407	Vitamin A (UG)	337
22	Vitamin D (IU)	24
0.26	Vitamin E (MG)	0.71
1.6	iron (MG)	0.14
158	potassium (MG)	76
0.07	thiamin (MG)	0.03
1.1	niacin (MG)	0.06
0.19	pantothenic acid (MG)	0.41
0.06	Vitamin B6 (MG)	0.07
2	folate (UG)	27
0.22	Vitamin B12 (UG)	1.1

0.98 | 0.98 | 5.35 Complete Comparison:
Cheddar Cheese vs. Goat Cheese

Mozzarella Cheese

Similarity: > 95%

Mozzarella cheese is high in many of the same nutrients as goat cheese, including protein, saturated fat, Vitamin A and calcium. Also, mozzarella cheese contains more Vitamin B12 than goat cheese.

For 100 grams of goat cheese and mozzarella cheese:

Goat Cheese (3.5 ounces)		Mozzarella Cheese (3.5 ounces)
22	protein (G)	22
407	Vitamin A (UG)	197
298	calcium (MG)	575
0.68	riboflavin (MG)	0.27

However, goat cheese does contain more iron, potassium, riboflavin and niacin than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	318
0.12	sugar (G)	1
21	saturated fat (G)	16
407	Vitamin A (UG)	197
22	Vitamin D (IU)	18
0.26	Vitamin E (MG)	0.21
1.6	iron (MG)	0.2
158	potassium (MG)	75
0.07	thiamin (MG)	0.02
1.1	niacin (MG)	0.09
0.19	pantothenic acid (MG)	0.07
0.06	Vitamin B6 (MG)	0.06
2	folate (UG)	8
0.22	Vitamin B12 (UG)	0.73

0.972 | 0.972 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Goat Cheese

Egg White

Similarity: > 95%

Egg white is also high in protein and riboflavin. Also, egg white contains more pantothenic acid than goat cheese.

For 100 grams of goat cheese and egg white:

Goat Cheese (3.5 ounces)		Egg White (3 large)
22	protein (G)	11
407	Vitamin A (UG)	0
298	calcium (MG)	7
0.68	riboflavin (MG)	0.44

A higher water content, egg white is less nutritionally dense than goat cheese. Goat cheese does contain more Vitamin A, Vitamin D and calcium than egg white by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	52
0.12	sugar (G)	0.71
21	saturated fat (G)	0
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0
1.6	iron (MG)	0.08
158	potassium (MG)	163
0.07	thiamin (MG)	0
1.1	niacin (MG)	0.11
0.19	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.01
2	folate (UG)	4
0.22	Vitamin B12 (UG)	0.09

0.958 | 0.958 | 1.26 Complete Comparison:
Egg White vs. Goat Cheese

Feta Cheese

Similarity: > 95%

Feta cheese is high in many of the same nutrients as goat cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, feta cheese contains more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12 than goat cheese.

For 100 grams of goat cheese and feta cheese:

Goat Cheese (3.5 ounces)		Feta Cheese (5/8 cup)
22	protein (G)	14
407	Vitamin A (UG)	125
298	calcium (MG)	493
0.68	riboflavin (MG)	0.84

However, goat cheese does contain more iron and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	265
0.12	sugar (G)	0
21	saturated fat (G)	13
407	Vitamin A (UG)	125
22	Vitamin D (IU)	16
0.26	Vitamin E (MG)	0.18
1.6	iron (MG)	0.65
158	potassium (MG)	62
0.07	thiamin (MG)	0.15
1.1	niacin (MG)	0.99
0.19	pantothenic acid (MG)	0.97
0.06	Vitamin B6 (MG)	0.42
2	folate (UG)	32
0.22	Vitamin B12 (UG)	1.7

0.955 | 0.955 | 5.04 Complete Comparison:
Feta Cheese vs. Goat Cheese

seafood

Clams

Similarity: > 95%

Clams are high in many of the same nutrients as goat cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, clams contains more Vitamin C, iron, potassium, thiamin and niacin than goat cheese.

For 100 grams of goat cheese and clams:

Goat Cheese (3.5 ounces)		Clams (3.5 ounces)
22	protein (G)	26
407	Vitamin A (UG)	171
298	calcium (MG)	92
0.68	riboflavin (MG)	0.43

However, goat cheese does contain more Vitamin D than clams by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	148
0.12	sugar (G)	0
21	saturated fat (G)	0.19
0	Vitamin C (MG)	22
407	Vitamin A (UG)	171
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0
1.6	iron (MG)	2.8
158	potassium (MG)	628
0.07	thiamin (MG)	0.15
1.1	niacin (MG)	3.4
0.19	pantothenic acid (MG)	0.68
0.06	Vitamin B6 (MG)	0.11
2	folate (UG)	29
0.22	Vitamin B12 (UG)	99

0.973 | 0.973 | 6.19 Complete Comparison:
Clams vs. Goat Cheese

vegan

Several vegan foods offer similar nutrients to goat cheese including english muffin, baguette, pasta, wheat flour and granola.

English Muffin

Similarity: > 95%

English muffin is also high in protein and calcium. Moreover, english muffin contains more dietary fiber, iron, thiamin, niacin and folate than goat cheese.

For 100 grams of goat cheese and english muffin:

Goat Cheese (3.5 ounces)		English Muffin (3.5 ounces)
22	protein (G)	8.7
407	Vitamin A (UG)	0
298	calcium (MG)	178
0.68	riboflavin (MG)	0.29

However, goat cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than english muffin by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	223
0	dietary fiber (G)	4.6
0.12	sugar (G)	1.6
21	saturated fat (G)	0.29
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0.45
1.6	iron (MG)	2.9
158	potassium (MG)	186
0.07	thiamin (MG)	0.43
1.1	niacin (MG)	3.4
0.19	pantothenic acid (MG)	0.44
0.06	Vitamin B6 (MG)	0.09
2	folate (UG)	64
0.22	Vitamin B12 (UG)	0

0.965 | 0.965 | 3.84 Complete Comparison:
English Muffin vs. Goat Cheese

Baguette

Similarity: > 95%

Baguette is also high in protein, calcium and riboflavin. Moreover, baguette contains more dietary fiber, iron, thiamin and niacin than goat cheese.

For 100 grams of goat cheese and baguette:

Goat Cheese (3.5 ounces)		Baguette (3.5 ounces)
22	protein (G)	11
407	Vitamin A (UG)	0
298	calcium (MG)	52
0.68	riboflavin (MG)	0.43

However, goat cheese does contain more Vitamin A, Vitamin D, potassium and Vitamin B12 than baguette by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	272
0	dietary fiber (G)	2.2
0.12	sugar (G)	4.6
21	saturated fat (G)	0.53
0	trans fat (G)	0.01
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0.21
1.6	iron (MG)	3.9
158	potassium (MG)	117
0.07	thiamin (MG)	0.71
1.1	niacin (MG)	4.8
0.19	pantothenic acid (MG)	0.46
0.06	Vitamin B6 (MG)	0.11
2	folate (UG)	123
0.22	Vitamin B12 (UG)	0

0.963 | 0.963 | 4.11 Complete Comparison:
Baguette vs. Goat Cheese

Pasta

Similarity: > 95%

Pasta is also high in protein and riboflavin. Moreover, pasta contains more dietary fiber, iron, potassium, thiamin and niacin than goat cheese.

For 100 grams of goat cheese and pasta:

Goat Cheese (3.5 ounces)		Pasta (1 cup)
22	protein (G)	13
407	Vitamin A (UG)	0
298	calcium (MG)	21
0.68	riboflavin (MG)	0.4

However, goat cheese does contain more Vitamin A, Vitamin D, calcium and Vitamin B12 than pasta by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	371
0	dietary fiber (G)	3.2
0.12	sugar (G)	2.7
21	saturated fat (G)	0.28
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0.11
1.6	iron (MG)	3.3
158	potassium (MG)	223
0.07	thiamin (MG)	0.89
1.1	niacin (MG)	7.2
0.19	pantothenic acid (MG)	0.43
0.06	Vitamin B6 (MG)	0.14
2	folate (UG)	237
0.22	Vitamin B12 (UG)	0

0.961 | 0.961 | 5.81 Complete Comparison:
Pasta vs. Goat Cheese

Wheat Flour

Similarity: > 95%

Wheat flour is also high in protein and riboflavin. Moreover, wheat flour contains more dietary fiber, iron, thiamin, niacin and folate than goat cheese.

For 100 grams of goat cheese and wheat flour:

Goat Cheese (3.5 ounces)		Wheat Flour (3/4 cup)
22	protein (G)	12
407	Vitamin A (UG)	0
298	calcium (MG)	15
0.68	riboflavin (MG)	0.51

However, goat cheese does contain more Vitamin A, Vitamin D, calcium and potassium than wheat flour by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	361
0	dietary fiber (G)	2.4
0.12	sugar (G)	0.31
21	saturated fat (G)	0.24
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0.4
1.6	iron (MG)	4.4
158	potassium (MG)	100
0.07	thiamin (MG)	0.81
1.1	niacin (MG)	7.6
0.19	pantothenic acid (MG)	0.44
0.06	Vitamin B6 (MG)	0.04
2	folate (UG)	183
0.22	Vitamin B12 (UG)	0

0.957 | 0.957 | 4.97 Complete Comparison:
Wheat Flour vs. Goat Cheese

Granola

Similarity: > 95%

Granola is also high in protein, calcium and riboflavin. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and iron than goat cheese.

For 100 grams of goat cheese and granola:

Goat Cheese (3.5 ounces)		Granola (7/8 cup)
22	protein (G)	14
407	Vitamin A (UG)	1
298	calcium (MG)	76
0.68	riboflavin (MG)	0.35

However, goat cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	489
0	dietary fiber (G)	8.9
0.12	sugar (G)	20
21	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
407	Vitamin A (UG)	1
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	11
1.6	iron (MG)	4
158	potassium (MG)	539
0.07	thiamin (MG)	0.55
1.1	niacin (MG)	2.7
0.19	pantothenic acid (MG)	0.75
0.06	Vitamin B6 (MG)	0.37
2	folate (UG)	84
0.22	Vitamin B12 (UG)	0

0.956 | 0.956 | 7.62 Complete Comparison:
Granola vs. Goat Cheese

Sunflower Seeds

Similarity: > 95%

More nutritionally dense than goat cheese, sunflower seeds are also high in protein, saturated fat and calcium. Moreover, sunflower seeds contains more dietary fiber, Vitamin C, iron, potassium and thiamin than goat cheese.

For 100 grams of goat cheese and sunflower seeds:

Goat Cheese (3.5 ounces)		Sunflower Seeds (3/4 cup)
22	protein (G)	17
407	Vitamin A (UG)	0
298	calcium (MG)	57
0.68	riboflavin (MG)	0.29

However, goat cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	619
0	dietary fiber (G)	12
0.12	sugar (G)	0
21	saturated fat (G)	6
0	Vitamin C (MG)	1.4
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0
1.6	iron (MG)	6.8
158	potassium (MG)	491
0.07	thiamin (MG)	0.33
1.1	niacin (MG)	4.2
0.19	pantothenic acid (MG)	7.1
0.06	Vitamin B6 (MG)	0.81
2	folate (UG)	238
0.22	Vitamin B12 (UG)	0

0.952 | 0.952 | 8.9 Complete Comparison:
Sunflower Seeds vs. Goat Cheese

meats

Sausage

Similarity: > 95%

Sausage is also high in protein and saturated fat. Moreover, sausage contains more Vitamin D, potassium, thiamin, niacin and pantothenic acid than goat cheese.

For 100 grams of goat cheese and sausage:

Goat Cheese (3.5 ounces)		Sausage (1.25 link)
22	protein (G)	18
407	Vitamin A (UG)	10
298	calcium (MG)	13
0.68	riboflavin (MG)	0.26

However, goat cheese does contain more Vitamin A, calcium and riboflavin than sausage by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	324
0.12	sugar (G)	1.4
21	saturated fat (G)	9
0	trans fat (G)	0.1
407	Vitamin A (UG)	10
22	Vitamin D (IU)	41
0.26	Vitamin E (MG)	0.25
1.6	iron (MG)	1.3
158	potassium (MG)	339
0.07	thiamin (MG)	0.35
1.1	niacin (MG)	6.3
0.19	pantothenic acid (MG)	0.84
0.06	Vitamin B6 (MG)	0.37
2	folate (UG)	4
0.22	Vitamin B12 (UG)	0.9

0.951 | 0.951 | 4.09 Complete Comparison:
Sausage vs. Goat Cheese

other

Protein Powder

Similarity: > 95%

Protein powder is also high in protein, calcium and riboflavin. Moreover, protein powder contains more dietary fiber, potassium, thiamin, Vitamin B6 and folate than goat cheese.

For 100 grams of goat cheese and protein powder:

Goat Cheese (3.5 ounces)		Protein Powder (3 scoops)
22	protein (G)	78
407	Vitamin A (UG)	0
298	calcium (MG)	469
0.68	riboflavin (MG)	2

However, goat cheese does contain more Vitamin A, Vitamin D, iron and pantothenic acid than protein powder by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	352
0	dietary fiber (G)	3.1
0.12	sugar (G)	0
21	saturated fat (G)	0.78
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0
1.6	iron (MG)	1.1
158	potassium (MG)	500
0.07	thiamin (MG)	0.61
1.1	niacin (MG)	1.1
0.19	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.61
2	folate (UG)	33
0.22	Vitamin B12 (UG)	2.5

0.965 | 0.965 | 3.36 Complete Comparison:
Protein Powder vs. Goat Cheese

Quarter Pounder

Similarity: > 95%

Quarter pounder is also high in protein and calcium. Moreover, quarter pounder contains more dietary fiber, Vitamin C, iron and potassium than goat cheese.

For 100 grams of goat cheese and quarter pounder:

Goat Cheese (3.5 ounces)		Quarter Pounder (5/8 burger)
22	protein (G)	14
407	Vitamin A (UG)	0
298	calcium (MG)	84
0.68	riboflavin (MG)	0.34

However, goat cheese does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	244
0	dietary fiber (G)	1.6
0.12	sugar (G)	5.1
21	saturated fat (G)	4
0	Vitamin C (MG)	0.9
407	Vitamin A (UG)	0
22	Vitamin D (IU)	0
0.26	Vitamin E (MG)	0
1.6	iron (MG)	2.4
158	potassium (MG)	227
0.07	thiamin (MG)	0.18
1.1	niacin (MG)	4.5
0.19	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
2	folate (UG)	56
0.22	Vitamin B12 (UG)	1.3

0.964 | 0.964 | 3.23 Complete Comparison:
Quarter Pounder vs. Goat Cheese

Other Nutritional Substitutes

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