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  6. Goat cheese vs. Egg

Goat cheese vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between Goat cheese and Egg?

  • Goat cheese is richer in Phosphorus, Vitamin A RAE, and Calcium, while Egg is higher in Copper, Choline, Selenium, Vitamin B12, and Vitamin B5.
  • Egg's daily need coverage for Copper is 160% higher.
  • Egg has 6 times less Saturated Fat than Goat cheese. Goat cheese has 20.639g of Saturated Fat, while Egg has 3.267g.

We used Cheese, goat, semisoft type and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Goat cheese vs Egg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat cheese
Goat cheese
6
:
4
Egg
Egg
Contains more Calcium +496%
Contains more Iron +36.1%
Contains more Magnesium +190%
Contains more Phosphorus +118%
Contains more Potassium +25.4%
Contains more Manganese +257.7%
Contains less Sodium -70.1%
Contains more Zinc +59.1%
Contains more Copper +254.6%
Contains more Selenium +710.5%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +496%
Contains more Iron +36.1%
Contains more Magnesium +190%
Contains more Phosphorus +118%
Contains more Potassium +25.4%
Contains more Manganese +257.7%
Contains less Sodium -70.1%
Contains more Zinc +59.1%
Contains more Copper +254.6%
Contains more Selenium +710.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat cheese
Goat cheese
5
:
6
Egg
Egg
Contains more Vitamin A +181.5%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +1693.8%
Contains more Vitamin K +733.3%
Contains more Vitamin E +296.2%
Contains more Vitamin D +340%
Contains more Vitamin B5 +635.8%
Contains more Vitamin B6 +101.7%
Contains more Folate +2100%
Contains more Vitamin B12 +404.5%
Equal in Vitamin B1 - 0.066
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +181.5%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +1693.8%
Contains more Vitamin K +733.3%
Contains more Vitamin E +296.2%
Contains more Vitamin D +340%
Contains more Vitamin B5 +635.8%
Contains more Vitamin B6 +101.7%
Contains more Folate +2100%
Contains more Vitamin B12 +404.5%
Equal in Vitamin B1 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Egg
Egg
Contains more Protein +71.5%
Contains more Fats +181.2%
Contains more Other +174.8%
Contains more Carbs +833.3%
Contains more Water +63.9%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +71.5%
Contains more Fats +181.2%
Contains more Other +174.8%
Contains more Carbs +833.3%
Contains more Water +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
1
:
2
Egg
Egg
Contains more Monounsaturated Fat +67%
Contains less Saturated Fat -84.2%
Contains more Polyunsaturated fat +99.4%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +67%
Contains less Saturated Fat -84.2%
Contains more Polyunsaturated fat +99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat cheese Egg
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Egg Opinion
Net carbs 0.12g 1.12g Egg
Protein 21.58g 12.58g Goat cheese
Fats 29.84g 10.61g Goat cheese
Carbs 0.12g 1.12g Egg
Calories 364kcal 155kcal Goat cheese
Sugar 0.12g 1.12g Goat cheese
Calcium 298mg 50mg Goat cheese
Iron 1.62mg 1.19mg Goat cheese
Magnesium 29mg 10mg Goat cheese
Phosphorus 375mg 172mg Goat cheese
Potassium 158mg 126mg Goat cheese
Sodium 415mg 124mg Egg
Zinc 0.66mg 1.05mg Egg
Copper 0.564mg 2mg Egg
Manganese 0.093mg 0.026mg Goat cheese
Selenium 3.8µg 30.8µg Egg
Vitamin A 1464IU 520IU Goat cheese
Vitamin A RAE 407µg 149µg Goat cheese
Vitamin E 0.26mg 1.03mg Egg
Vitamin D 22IU 87IU Egg
Vitamin D 0.5µg 2.2µg Egg
Vitamin B1 0.072mg 0.066mg Goat cheese
Vitamin B2 0.676mg 0.513mg Goat cheese
Vitamin B3 1.148mg 0.064mg Goat cheese
Vitamin B5 0.19mg 1.398mg Egg
Vitamin B6 0.06mg 0.121mg Egg
Folate 2µg 44µg Egg
Vitamin B12 0.22µg 1.11µg Egg
Vitamin K 2.5µg 0.3µg Goat cheese
Tryptophan 0.227mg 0.153mg Goat cheese
Threonine 0.805mg 0.604mg Goat cheese
Isoleucine 0.893mg 0.686mg Goat cheese
Leucine 1.861mg 1.075mg Goat cheese
Lysine 1.549mg 0.904mg Goat cheese
Methionine 0.575mg 0.392mg Goat cheese
Phenylalanine 0.859mg 0.668mg Goat cheese
Valine 1.485mg 0.767mg Goat cheese
Histidine 0.589mg 0.298mg Goat cheese
Cholesterol 79mg 373mg Goat cheese
Saturated Fat 20.639g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 6.808g 4.077g Goat cheese
Polyunsaturated fat 0.709g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Goat cheese
45%
Egg
Minerals Daily Need Coverage Score
64%
Goat cheese
103%
Egg

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 1g)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 294mg)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 291mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 17.372g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.