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  6. Egg white vs. Goat milk

Egg white vs. Goat milk — In-Depth Nutrition Comparison

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Significant differences between Egg white and Goat milk

  • Egg white has more Selenium, and Vitamin B2, however, Goat milk is richer in Phosphorus, Calcium, Vitamin D, and Vitamin A RAE.
  • Egg white covers your daily Selenium needs 34% more than Goat milk.
  • Goat milk has 3 times less Sodium than Egg white. Egg white has 166mg of Sodium, while Goat milk has 50mg.

Specific food types used in this comparison are Egg, white, raw, fresh and Milk, goat, fluid, with added vitamin D.

Infographic

Egg white 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 white
Egg white
2
:
8
Goat milk
Goat milk
Contains more Iron +60%
Contains more Selenium +1328.6%
Contains more Calcium +1814.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +640%
Contains more Potassium +25.2%
Contains less Sodium -69.9%
Contains more Zinc +900%
Contains more Copper +100%
Contains more Manganese +63.6%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
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 +60%
Contains more Selenium +1328.6%
Contains more Calcium +1814.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +640%
Contains more Potassium +25.2%
Contains less Sodium -69.9%
Contains more Zinc +900%
Contains more Copper +100%
Contains more Manganese +63.6%

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 white
Egg white
3
:
9
Goat milk
Goat milk
Contains more Vitamin B2 +218.1%
Contains more Folate +300%
Contains more Vitamin B12 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1100%
Contains more Vitamin B3 +163.8%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +820%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +218.1%
Contains more Folate +300%
Contains more Vitamin B12 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1100%
Contains more Vitamin B3 +163.8%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +820%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Goat milk
Goat milk
Contains more Protein +206.2%
Contains more Fats +2335.3%
Contains more Carbs +509.6%
Contains more Other +30.2%
Equal in Water - 87.03
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +206.2%
Contains more Fats +2335.3%
Contains more Carbs +509.6%
Contains more Other +30.2%
Equal in Water - 87.03

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Goat milk Opinion
Net carbs 0.73g 4.45g Goat milk
Protein 10.9g 3.56g Egg white
Fats 0.17g 4.14g Goat milk
Carbs 0.73g 4.45g Goat milk
Calories 52kcal 69kcal Goat milk
Fructose 0.07g Egg white
Sugar 0.71g 4.45g Egg white
Calcium 7mg 134mg Goat milk
Iron 0.08mg 0.05mg Egg white
Magnesium 11mg 14mg Goat milk
Phosphorus 15mg 111mg Goat milk
Potassium 163mg 204mg Goat milk
Sodium 166mg 50mg Goat milk
Zinc 0.03mg 0.3mg Goat milk
Copper 0.023mg 0.046mg Goat milk
Manganese 0.011mg 0.018mg Goat milk
Selenium 20µg 1.4µg Egg white
Vitamin A 0IU 198IU Goat milk
Vitamin A RAE 0µg 57µg Goat milk
Vitamin E 0mg 0.07mg Goat milk
Vitamin D 0IU 51IU Goat milk
Vitamin D 0µg 1.3µg Goat milk
Vitamin C 0mg 1.3mg Goat milk
Vitamin B1 0.004mg 0.048mg Goat milk
Vitamin B2 0.439mg 0.138mg Egg white
Vitamin B3 0.105mg 0.277mg Goat milk
Vitamin B5 0.19mg 0.31mg Goat milk
Vitamin B6 0.005mg 0.046mg Goat milk
Folate 4µg 1µg Egg white
Vitamin B12 0.09µg 0.07µg Egg white
Vitamin K 0µg 0.3µg Goat milk
Tryptophan 0.125mg 0.044mg Egg white
Threonine 0.449mg 0.163mg Egg white
Isoleucine 0.661mg 0.207mg Egg white
Leucine 1.016mg 0.314mg Egg white
Lysine 0.806mg 0.29mg Egg white
Methionine 0.399mg 0.08mg Egg white
Phenylalanine 0.686mg 0.155mg Egg white
Valine 0.809mg 0.24mg Egg white
Histidine 0.29mg 0.089mg Egg white
Cholesterol 0mg 11mg Egg white
Saturated Fat 0g 2.667g Egg white
Monounsaturated Fat 0g 1.109g Goat milk
Polyunsaturated fat 0g 0.149g Goat milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
11%
Egg white
12%
Goat milk
Minerals Daily Need Coverage Score
17%
Egg white
16%
Goat milk

Comparison summary

Which food contains less Sodium?
Goat milk
Goat milk contains less Sodium (difference - 116mg)
Which food is cheaper?
Goat milk
Goat milk is cheaper (difference - $1)
Which food is richer in minerals?
Goat milk
Goat milk is relatively richer in minerals
Which food is richer in vitamins?
Goat milk
Goat milk is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.74g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 2.667g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 25)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.