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  6. Omelette vs. Goat cheese

Omelette vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between Omelette and Goat cheese?

  • Omelette is higher in Choline, Selenium, and Vitamin B12, yet Goat cheese is higher in Copper, Phosphorus, Vitamin A RAE, Calcium, and Vitamin B2.
  • Goat cheese's daily need coverage for Saturated Fat is 87% more.
  • Omelette has 16 times more Choline than Goat cheese. While Omelette has 247.6mg of Choline, Goat cheese has only 15.4mg.
  • The amount of Cholesterol in Goat cheese is lower.

We used Egg, whole, cooked, omelet and Cheese, goat, semisoft type types in this article.

Infographic

Omelette vs Goat cheese 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.
Omelette
Omelette
3
:
7
Goat cheese
Goat cheese
Contains less Sodium -62.7%
Contains more Zinc +65.2%
Contains more Selenium +578.9%
Contains more Calcium +520.8%
Contains more Magnesium +163.6%
Contains more Phosphorus +124.6%
Contains more Potassium +35%
Contains more Copper +795.2%
Contains more Manganese +287.5%
Equal in Iron - 1.62
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains less Sodium -62.7%
Contains more Zinc +65.2%
Contains more Selenium +578.9%
Contains more Calcium +520.8%
Contains more Magnesium +163.6%
Contains more Phosphorus +124.6%
Contains more Potassium +35%
Contains more Copper +795.2%
Contains more Manganese +287.5%
Equal in Iron - 1.62

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.
Omelette
Omelette
7
:
4
Goat cheese
Goat cheese
Contains more Vitamin E +396.2%
Contains more Vitamin D +240%
Contains more Vitamin B5 +578.4%
Contains more Vitamin B6 +138.3%
Contains more Folate +1850%
Contains more Vitamin B12 +245.5%
Contains more Vitamin K +80%
Contains more Vitamin A +137.3%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +75.1%
Contains more Vitamin B3 +1693.8%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
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%
Contains more Vitamin E +396.2%
Contains more Vitamin D +240%
Contains more Vitamin B5 +578.4%
Contains more Vitamin B6 +138.3%
Contains more Folate +1850%
Contains more Vitamin B12 +245.5%
Contains more Vitamin K +80%
Contains more Vitamin A +137.3%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +75.1%
Contains more Vitamin B3 +1693.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
2
:
3
Goat cheese
Goat cheese
Contains more Carbs +433.3%
Contains more Water +67.2%
Contains more Protein +104.2%
Contains more Fats +155.9%
Contains more Other +194%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
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
Contains more Carbs +433.3%
Contains more Water +67.2%
Contains more Protein +104.2%
Contains more Fats +155.9%
Contains more Other +194%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Goat cheese
Goat cheese
Contains less Saturated Fat -83.9%
Contains more Polyunsaturated fat +282.5%
Contains more Monounsaturated Fat +40.6%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -83.9%
Contains more Polyunsaturated fat +282.5%
Contains more Monounsaturated Fat +40.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Goat cheese Opinion
Net carbs 0.64g 0.12g Omelette
Protein 10.57g 21.58g Goat cheese
Fats 11.66g 29.84g Goat cheese
Carbs 0.64g 0.12g Omelette
Calories 154kcal 364kcal Goat cheese
Sugar 0.31g 0.12g Goat cheese
Calcium 48mg 298mg Goat cheese
Iron 1.48mg 1.62mg Goat cheese
Magnesium 11mg 29mg Goat cheese
Phosphorus 167mg 375mg Goat cheese
Potassium 117mg 158mg Goat cheese
Sodium 155mg 415mg Omelette
Zinc 1.09mg 0.66mg Omelette
Copper 0.063mg 0.564mg Goat cheese
Manganese 0.024mg 0.093mg Goat cheese
Selenium 25.8µg 3.8µg Omelette
Vitamin A 617IU 1464IU Goat cheese
Vitamin A RAE 172µg 407µg Goat cheese
Vitamin E 1.29mg 0.26mg Omelette
Vitamin D 69IU 22IU Omelette
Vitamin D 1.7µg 0.5µg Omelette
Vitamin B1 0.034mg 0.072mg Goat cheese
Vitamin B2 0.386mg 0.676mg Goat cheese
Vitamin B3 0.064mg 1.148mg Goat cheese
Vitamin B5 1.289mg 0.19mg Omelette
Vitamin B6 0.143mg 0.06mg Omelette
Folate 39µg 2µg Omelette
Vitamin B12 0.76µg 0.22µg Omelette
Vitamin K 4.5µg 2.5µg Omelette
Tryptophan 0.14mg 0.227mg Goat cheese
Threonine 0.467mg 0.805mg Goat cheese
Isoleucine 0.565mg 0.893mg Goat cheese
Leucine 0.913mg 1.861mg Goat cheese
Lysine 0.767mg 1.549mg Goat cheese
Methionine 0.319mg 0.575mg Goat cheese
Phenylalanine 0.572mg 0.859mg Goat cheese
Valine 0.722mg 1.485mg Goat cheese
Histidine 0.26mg 0.589mg Goat cheese
Cholesterol 313mg 79mg Goat cheese
Trans Fat 0.709g Goat cheese
Saturated Fat 3.319g 20.639g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 6.808g Goat cheese
Polyunsaturated fat 2.712g 0.709g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Goat cheese
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
38%
Omelette
30%
Goat cheese
Minerals Daily Need Coverage Score
37%
Omelette
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 260mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 17.32g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.19g)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 234mg)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.