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Egg vs. Goat milk — In-Depth Nutrition Comparison

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A recap on differences between Egg and Goat milk

  • Egg is higher than Goat milk in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, Iron, Folate, and Vitamin A RAE.
  • Egg covers your daily Copper needs 217% more than Goat milk.
  • Egg contains 44 times more Folate than Goat milk. While Egg contains 44µg of Folate, Goat milk contains only 1µg.
  • The amount of Cholesterol in Goat milk is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Milk, goat, fluid, with added vitamin D.

Infographic

Egg vs Goat milk 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
6
:
4
Goat milk
Goat milk
Contains more Iron +2280%
Contains more Phosphorus +55%
Contains more Zinc +250%
Contains more Copper +4247.8%
Contains more Manganese +44.4%
Contains more Selenium +2100%
Contains more Calcium +168%
Contains more Magnesium +40%
Contains more Potassium +61.9%
Contains less Sodium -59.7%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Goat milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 2% 10% 48% 18% 7% 9% 16% 3% 8%
Contains more Iron +2280%
Contains more Phosphorus +55%
Contains more Zinc +250%
Contains more Copper +4247.8%
Contains more Manganese +44.4%
Contains more Selenium +2100%
Contains more Calcium +168%
Contains more Magnesium +40%
Contains more Potassium +61.9%
Contains less Sodium -59.7%

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
9
:
2
Goat milk
Goat milk
Contains more Vitamin A +162.6%
Contains more Vitamin E +1371.4%
Contains more Vitamin D +69.2%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B2 +271.7%
Contains more Vitamin B5 +351%
Contains more Vitamin B6 +163%
Contains more Folate +4300%
Contains more Vitamin B12 +1485.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +332.8%
Equal in Vitamin K - 0.3
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 milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 39% 5% 12% 32% 6% 19% 11% 1% 9% 1%
Contains more Vitamin A +162.6%
Contains more Vitamin E +1371.4%
Contains more Vitamin D +69.2%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B2 +271.7%
Contains more Vitamin B5 +351%
Contains more Vitamin B6 +163%
Contains more Folate +4300%
Contains more Vitamin B12 +1485.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +332.8%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Goat milk
Goat milk
Contains more Protein +253.4%
Contains more Fats +156.3%
Contains more Other +30.5%
Contains more Carbs +297.3%
Contains more Water +16.6%
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 milk
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more Protein +253.4%
Contains more Fats +156.3%
Contains more Other +30.5%
Contains more Carbs +297.3%
Contains more Water +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Goat milk
Goat milk
Contains more Monounsaturated Fat +267.6%
Contains more Polyunsaturated fat +849%
Contains less Saturated Fat -18.4%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Goat milk
68% 28% 4%
Saturated Fat: 2.667 g
Monounsaturated Fat: 1.109 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +267.6%
Contains more Polyunsaturated fat +849%
Contains less Saturated Fat -18.4%

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 milk
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Goat milk Opinion
Net carbs 1.12g 4.45g Goat milk
Protein 12.58g 3.56g Egg
Fats 10.61g 4.14g Egg
Carbs 1.12g 4.45g Goat milk
Calories 155kcal 69kcal Egg
Sugar 1.12g 4.45g Egg
Calcium 50mg 134mg Goat milk
Iron 1.19mg 0.05mg Egg
Magnesium 10mg 14mg Goat milk
Phosphorus 172mg 111mg Egg
Potassium 126mg 204mg Goat milk
Sodium 124mg 50mg Goat milk
Zinc 1.05mg 0.3mg Egg
Copper 2mg 0.046mg Egg
Manganese 0.026mg 0.018mg Egg
Selenium 30.8µg 1.4µg Egg
Vitamin A 520IU 198IU Egg
Vitamin A RAE 149µg 57µg Egg
Vitamin E 1.03mg 0.07mg Egg
Vitamin D 87IU 51IU Egg
Vitamin D 2.2µg 1.3µg Egg
Vitamin C 0mg 1.3mg Goat milk
Vitamin B1 0.066mg 0.048mg Egg
Vitamin B2 0.513mg 0.138mg Egg
Vitamin B3 0.064mg 0.277mg Goat milk
Vitamin B5 1.398mg 0.31mg Egg
Vitamin B6 0.121mg 0.046mg Egg
Folate 44µg 1µg Egg
Vitamin B12 1.11µg 0.07µg Egg
Vitamin K 0.3µg 0.3µg
Tryptophan 0.153mg 0.044mg Egg
Threonine 0.604mg 0.163mg Egg
Isoleucine 0.686mg 0.207mg Egg
Leucine 1.075mg 0.314mg Egg
Lysine 0.904mg 0.29mg Egg
Methionine 0.392mg 0.08mg Egg
Phenylalanine 0.668mg 0.155mg Egg
Valine 0.767mg 0.24mg Egg
Histidine 0.298mg 0.089mg Egg
Cholesterol 373mg 11mg Goat milk
Saturated Fat 3.267g 2.667g Goat milk
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 1.109g Egg
Polyunsaturated fat 1.414g 0.149g Egg

Which food is preferable for your diet?

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

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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
12%
Goat milk
Minerals Daily Need Coverage Score
103%
Egg
16%
Goat milk

Comparison summary

Which food contains less Sodium?
Goat milk
Goat milk contains less Sodium (difference - 74mg)
Which food is lower in Cholesterol?
Goat milk
Goat milk is lower in Cholesterol (difference - 362mg)
Which food is lower in Saturated Fat?
Goat milk
Goat milk is lower in Saturated Fat (difference - 0.6g)
Which food is cheaper?
Goat milk
Goat milk is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 3.33g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.