Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Goat cheese vs. Omelette — In-Depth Nutrition Comparison

Compare

What are the differences between goat cheese and omelette?

  • Goat cheese is higher in copper, phosphorus, calcium, and vitamin B2, yet omelette is higher in choline, selenium, vitamin B12, and vitamin B5.
  • Goat cheese's daily need coverage for saturated fat is 87% more.
  • Goat cheese has 9 times more copper than omelette. While goat cheese has 0.564mg of copper, omelette has only 0.063mg.
  • The amount of saturated fat in omelette is lower.

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

Infographic

Goat cheese vs Omelette 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% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +520.8%
Contains more PotassiumPotassium +35%
Contains more CopperCopper +795.2%
Contains more PhosphorusPhosphorus +124.6%
Contains more ManganeseManganese +287.5%
Contains more ZincZinc +65.2%
Contains less SodiumSodium -62.7%
Contains more SeleniumSelenium +578.9%
~equal in Iron ~1.48mg

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% 136% 5.2% 7.5% 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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin AVitamin A +136.6%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +75.1%
Contains more Vitamin B3Vitamin B3 +1693.8%
Contains more Vitamin EVitamin E +396.2%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B5Vitamin B5 +578.4%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin B12Vitamin B12 +245.5%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +1850%
Contains more CholineCholine +1507.8%
~equal in Vitamin C ~0mg

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +104.2%
Contains more FatsFats +155.9%
Contains more OtherOther +194%
Contains more CarbsCarbs +433.3%
Contains more WaterWater +67.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +40.6%
Contains less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +282.5%

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 Omelette
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Omelette DV% diff.
Saturated fat 20.639g 3.319g 79%
Cholesterol 79mg 313mg 78%
Copper 0.564mg 0.063mg 56%
Choline 15.4mg 247.6mg 42%
Selenium 3.8µg 25.8µg 40%
Phosphorus 375mg 167mg 30%
Fats 29.84g 11.66g 28%
Vitamin A 407µg 172µg 26%
Calcium 298mg 48mg 25%
Vitamin B12 0.22µg 0.76µg 23%
Vitamin B5 0.19mg 1.289mg 22%
Protein 21.58g 10.57g 22%
Vitamin B2 0.676mg 0.386mg 22%
Polyunsaturated fat 0.709g 2.712g 13%
Sodium 415mg 155mg 11%
Calories 364kcal 154kcal 11%
Folate 2µg 39µg 9%
Vitamin B3 1.148mg 0.064mg 7%
Vitamin E 0.26mg 1.29mg 7%
Vitamin D 0.5µg 1.7µg 6%
Vitamin B6 0.06mg 0.143mg 6%
Vitamin D 22IU 69IU 6%
Monounsaturated fat 6.808g 4.843g 5%
Zinc 0.66mg 1.09mg 4%
Magnesium 29mg 11mg 4%
Vitamin B1 0.072mg 0.034mg 3%
Manganese 0.093mg 0.024mg 3%
Iron 1.62mg 1.48mg 2%
Vitamin K 2.5µg 4.5µg 2%
Potassium 158mg 117mg 1%
Carbs 0.12g 0.64g 0%
Net carbs 0.12g 0.64g N/A
Sugar 0.12g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.227mg 0.14mg 0%
Threonine 0.805mg 0.467mg 0%
Isoleucine 0.893mg 0.565mg 0%
Leucine 1.861mg 0.913mg 0%
Lysine 1.549mg 0.767mg 0%
Methionine 0.575mg 0.319mg 0%
Phenylalanine 0.859mg 0.572mg 0%
Valine 1.485mg 0.722mg 0%
Histidine 0.589mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

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

People also compare

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
32%
Goat cheese
45%
Omelette
Minerals Daily Need Coverage Score
64%
Goat cheese
37%
Omelette

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 richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 234mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.19g)
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)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.