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  6. Goat cheese vs. Yolk

Goat cheese vs. Yolk — In-Depth Nutrition Comparison

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Important differences between goat cheese and yolk

  • Goat cheese has more copper; however, yolk has more choline, selenium, vitamin B12, vitamin B5, folate, vitamin D, and vitamin B6.
  • Yolk's daily need coverage for cholesterol is 335% more.
  • Goat cheese has 7 times more copper than yolk. Goat cheese has 0.564mg of copper, while yolk has 0.077mg.
  • Yolk is lower in saturated fat.

The food varieties used in the comparison are Cheese, goat, semisoft type and Egg, yolk, raw, fresh.

Infographic

Goat cheese vs Yolk 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%
Yolk
Yolk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +131%
Contains more PotassiumPotassium +45%
Contains more CopperCopper +632.5%
Contains more ManganeseManganese +69.1%
Contains more IronIron +68.5%
Contains more ZincZinc +248.5%
Contains less SodiumSodium -88.4%
Contains more SeleniumSelenium +1373.7%
~equal in Phosphorus ~390mg

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%
Yolk
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +4683.3%
Contains more Vitamin KVitamin K +257.1%
Contains more Vitamin EVitamin E +892.3%
Contains more Vitamin DVitamin D +980%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B5Vitamin B5 +1473.7%
Contains more Vitamin B6Vitamin B6 +483.3%
Contains more Vitamin B12Vitamin B12 +786.4%
Contains more FolateFolate +7200%
Contains more CholineCholine +5226%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~381µg

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
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +36.1%
Contains more FatsFats +12.4%
Contains more OtherOther +72.9%
Contains more CarbsCarbs +2891.7%
Contains more WaterWater +14.9%

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
Yolk
Yolk
3
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -53.7%
Contains more Mono. FatMonounsaturated fat +72.4%
Contains more Poly. FatPolyunsaturated fat +492.9%

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 Yolk
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
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Yolk DV% diff.
Cholesterol 79mg 1085mg 335%
Choline 15.4mg 820.2mg 146%
Selenium 3.8µg 56µg 95%
Vitamin B12 0.22µg 1.95µg 72%
Vitamin B5 0.19mg 2.99mg 56%
Copper 0.564mg 0.077mg 54%
Saturated fat 20.639g 9.551g 50%
Folate 2µg 146µg 36%
Vitamin D 22IU 218IU 25%
Vitamin D 0.5µg 5.4µg 25%
Polyunsaturated fat 0.709g 4.204g 23%
Vitamin B6 0.06mg 0.35mg 22%
Calcium 298mg 129mg 17%
Sodium 415mg 48mg 16%
Vitamin E 0.26mg 2.58mg 15%
Zinc 0.66mg 2.3mg 15%
Iron 1.62mg 2.73mg 14%
Monounsaturated fat 6.808g 11.738g 12%
Protein 21.58g 15.86g 11%
Vitamin B2 0.676mg 0.528mg 11%
Vitamin B1 0.072mg 0.176mg 9%
Vitamin B3 1.148mg 0.024mg 7%
Magnesium 29mg 5mg 6%
Fats 29.84g 26.54g 5%
Vitamin A 407µg 381µg 3%
Vitamin K 2.5µg 0.7µg 2%
Calories 364kcal 322kcal 2%
Manganese 0.093mg 0.055mg 2%
Phosphorus 375mg 390mg 2%
Potassium 158mg 109mg 1%
Carbs 0.12g 3.59g 1%
Net carbs 0.12g 3.59g N/A
Sugar 0.12g 0.56g N/A
Tryptophan 0.227mg 0.177mg 0%
Threonine 0.805mg 0.687mg 0%
Isoleucine 0.893mg 0.866mg 0%
Leucine 1.861mg 1.399mg 0%
Lysine 1.549mg 1.217mg 0%
Methionine 0.575mg 0.378mg 0%
Phenylalanine 0.859mg 0.681mg 0%
Valine 1.485mg 0.949mg 0%
Histidine 0.589mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Goat cheese
114%
Yolk
Minerals Daily Need Coverage Score
64%
Goat cheese
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Yolk
Yolk is lower in Saturated fat (difference - 11.088g)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 1006mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.44g)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.