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Egg vs. Goat — In-Depth Nutrition Comparison

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How are Egg and Goat different?

  • Egg has more Copper, Selenium, Choline, Vitamin A RAE, and Vitamin D, however, Goat is richer in Zinc, Iron, and Vitamin B3.
  • Egg covers your daily need of Copper 189% more than Goat.
  • Goat contains less Cholesterol.

Egg, whole, cooked, hard-boiled and Game meat, goat, cooked, roasted types were used in this article.

Infographic

Egg vs Goat 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.
Egg
Egg
4
:
6
Goat
Goat
Contains more Calcium +194.1%
Contains more Magnesium +∞%
Contains more Copper +560.1%
Contains more Selenium +161%
Contains more Iron +213.4%
Contains more Phosphorus +16.9%
Contains more Potassium +221.4%
Contains less Sodium -30.6%
Contains more Zinc +401.9%
Contains more Manganese +61.5%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Goat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 140% 0% 87% 36% 12% 144% 101% 6% 65%
Contains more Calcium +194.1%
Contains more Magnesium +∞%
Contains more Copper +560.1%
Contains more Selenium +161%
Contains more Iron +213.4%
Contains more Phosphorus +16.9%
Contains more Potassium +221.4%
Contains less Sodium -30.6%
Contains more Zinc +401.9%
Contains more Manganese +61.5%

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.
Egg
Egg
6
:
5
Goat
Goat
Contains more Vitamin A +∞%
Contains more Vitamin E +202.9%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +780%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +6071.9%
Contains more Vitamin K +300%
Equal in Vitamin B12 - 1.19
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%
Goat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 23% 141% 75% 0% 0% 4% 149% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +202.9%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +780%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +6071.9%
Contains more Vitamin K +300%
Equal in Vitamin B12 - 1.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Goat
Goat
Contains more Fats +250.2%
Contains more Carbs +∞%
Contains more Protein +115.4%
Contains more Other +55.1%
Equal in Water - 68.21
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Goat
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more Fats +250.2%
Contains more Carbs +∞%
Contains more Protein +115.4%
Contains more Other +55.1%
Equal in Water - 68.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Goat
Goat
Contains more Monounsaturated Fat +199.8%
Contains more Polyunsaturated fat +514.8%
Contains less Saturated Fat -71.5%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Goat
37% 54% 9%
Saturated Fat: 0.93 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 0.23 g
Contains more Monounsaturated Fat +199.8%
Contains more Polyunsaturated fat +514.8%
Contains less Saturated Fat -71.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Goat Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 27.1g Goat
Fats 10.61g 3.03g Egg
Carbs 1.12g 0g Egg
Calories 155kcal 143kcal Egg
Sugar 1.12g 0g Goat
Calcium 50mg 17mg Egg
Iron 1.19mg 3.73mg Goat
Magnesium 10mg 0mg Egg
Phosphorus 172mg 201mg Goat
Potassium 126mg 405mg Goat
Sodium 124mg 86mg Goat
Zinc 1.05mg 5.27mg Goat
Copper 2mg 0.303mg Egg
Manganese 0.026mg 0.042mg Goat
Selenium 30.8µg 11.8µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.34mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.09mg Goat
Vitamin B2 0.513mg 0.61mg Goat
Vitamin B3 0.064mg 3.95mg Goat
Vitamin B5 1.398mg Egg
Vitamin B6 0.121mg 0mg Egg
Folate 44µg 5µg Egg
Vitamin B12 1.11µg 1.19µg Goat
Vitamin K 0.3µg 1.2µg Goat
Tryptophan 0.153mg 0.403mg Goat
Threonine 0.604mg 1.29mg Goat
Isoleucine 0.686mg 1.371mg Goat
Leucine 1.075mg 2.258mg Goat
Lysine 0.904mg 2.016mg Goat
Methionine 0.392mg 0.726mg Goat
Phenylalanine 0.668mg 0.941mg Goat
Valine 0.767mg 1.452mg Goat
Histidine 0.298mg 0.565mg Goat
Cholesterol 373mg 75mg Goat
Saturated Fat 3.267g 0.93g Goat
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 1.36g Egg
Polyunsaturated fat 1.414g 0.23g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Goat
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
45%
Egg
33%
Goat
Minerals Daily Need Coverage Score
103%
Egg
59%
Goat

Comparison summary

Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 298mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 2.337g)
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 minerals?
?
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.
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.