Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Goat cheese
  5. Compare
  6. Goat cheese vs. Egg white

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

Compare

Differences between Goat cheese and Egg white

  • Goat cheese has more Copper, Phosphorus, Vitamin A, Calcium, Iron, and Vitamin B2, while Egg white has more Selenium.
  • Goat cheese's daily need coverage for Saturated Fat is 103% higher.
  • The amount of Saturated Fat in Egg white is lower.

The food types used in this comparison are Cheese, goat, semisoft type and Egg, white, raw, fresh.

Infographic

Goat cheese vs Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +4157.1%
Contains more IronIron +1925%
Contains more CopperCopper +2352.2%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +2400%
Contains more ManganeseManganese +745.5%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +426.3%
~equal in Potassium ~163mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B3Vitamin B3 +993.3%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B12Vitamin B12 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1300%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.19mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +98%
Contains more FatsFats +17452.9%
Contains more OtherOther +366.7%
Contains more CarbsCarbs +508.3%
Contains more WaterWater +92.4%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Egg white Opinion
Calories 364kcal 52kcal Goat cheese
Protein 21.58g 10.9g Goat cheese
Fats 29.84g 0.17g Goat cheese
Net carbs 0.12g 0.73g Egg white
Carbs 0.12g 0.73g Egg white
Cholesterol 79mg 0mg Egg white
Vitamin D 22IU 0IU Goat cheese
Magnesium 29mg 11mg Goat cheese
Calcium 298mg 7mg Goat cheese
Potassium 158mg 163mg Egg white
Iron 1.62mg 0.08mg Goat cheese
Sugar 0.12g 0.71g Goat cheese
Copper 0.564mg 0.023mg Goat cheese
Zinc 0.66mg 0.03mg Goat cheese
Phosphorus 375mg 15mg Goat cheese
Sodium 415mg 166mg Egg white
Vitamin A 1464IU 0IU Goat cheese
Vitamin A 407µg 0µg Goat cheese
Vitamin E 0.26mg 0mg Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Manganese 0.093mg 0.011mg Goat cheese
Selenium 3.8µg 20µg Egg white
Vitamin B1 0.072mg 0.004mg Goat cheese
Vitamin B2 0.676mg 0.439mg Goat cheese
Vitamin B3 1.148mg 0.105mg Goat cheese
Vitamin B5 0.19mg 0.19mg
Vitamin B6 0.06mg 0.005mg Goat cheese
Vitamin B12 0.22µg 0.09µg Goat cheese
Vitamin K 2.5µg 0µg Goat cheese
Folate 2µg 4µg Egg white
Choline 15.4mg 1.1mg Goat cheese
Saturated Fat 20.639g 0g Egg white
Monounsaturated Fat 6.808g 0g Goat cheese
Polyunsaturated fat 0.709g 0g Goat cheese
Tryptophan 0.227mg 0.125mg Goat cheese
Threonine 0.805mg 0.449mg Goat cheese
Isoleucine 0.893mg 0.661mg Goat cheese
Leucine 1.861mg 1.016mg Goat cheese
Lysine 1.549mg 0.806mg Goat cheese
Methionine 0.575mg 0.399mg Goat cheese
Phenylalanine 0.859mg 0.686mg Goat cheese
Valine 1.485mg 0.809mg Goat cheese
Histidine 0.589mg 0.29mg Goat cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

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

People also compare

Goat cheese
Goat cheese vs Monterey Jack
Monterey Jack
Goat cheese
Goat cheese vs Port Salut
Port Salut
Goat cheese
Goat cheese vs Cheese
Cheese
Egg white
Egg white vs Yolk
Yolk
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette

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
29%
Goat cheese
10%
Egg white
Minerals Daily Need Coverage Score
64%
Goat cheese
17%
Egg white

Comparison summary

Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.59g)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 249mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 20.639g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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