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  6. Goat milk vs. Egg white

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

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Significant differences between Goat milk and Egg white

  • Goat milk has more Phosphorus, Calcium, Vitamin D, and Vitamin A, however, Egg white is richer in Selenium, and Vitamin B2.
  • Egg white covers your daily Selenium needs 34% more than Goat milk.

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

Infographic

Goat milk 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 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
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 +27.3%
Contains more CalciumCalcium +1814.3%
Contains more PotassiumPotassium +25.2%
Contains more CopperCopper +100%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +640%
Contains less SodiumSodium -69.9%
Contains more ManganeseManganese +63.6%
Contains more IronIron +60%
Contains more SeleniumSelenium +1328.6%

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.
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 4.3% 12% 1.4% 39% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B3Vitamin B3 +163.8%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +820%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1354.5%
Contains more Vitamin B2Vitamin B2 +218.1%
Contains more Vitamin B12Vitamin B12 +28.6%
Contains more FolateFolate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 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 FatsFats +2335.3%
Contains more CarbsCarbs +509.6%
Contains more OtherOther +30.2%
Contains more ProteinProtein +206.2%
~equal in Water ~87.57g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat milk Egg white Opinion
Calories 69kcal 52kcal Goat milk
Protein 3.56g 10.9g Egg white
Fats 4.14g 0.17g Goat milk
Vitamin C 1.3mg 0mg Goat milk
Net carbs 4.45g 0.73g Goat milk
Carbs 4.45g 0.73g Goat milk
Cholesterol 11mg 0mg Egg white
Vitamin D 51IU 0IU Goat milk
Magnesium 14mg 11mg Goat milk
Calcium 134mg 7mg Goat milk
Potassium 204mg 163mg Goat milk
Iron 0.05mg 0.08mg Egg white
Sugar 4.45g 0.71g Egg white
Copper 0.046mg 0.023mg Goat milk
Zinc 0.3mg 0.03mg Goat milk
Phosphorus 111mg 15mg Goat milk
Sodium 50mg 166mg Goat milk
Vitamin A 198IU 0IU Goat milk
Vitamin A 57µg 0µg Goat milk
Vitamin E 0.07mg 0mg Goat milk
Vitamin D 1.3µg 0µg Goat milk
Manganese 0.018mg 0.011mg Goat milk
Selenium 1.4µg 20µg Egg white
Vitamin B1 0.048mg 0.004mg Goat milk
Vitamin B2 0.138mg 0.439mg Egg white
Vitamin B3 0.277mg 0.105mg Goat milk
Vitamin B5 0.31mg 0.19mg Goat milk
Vitamin B6 0.046mg 0.005mg Goat milk
Vitamin B12 0.07µg 0.09µg Egg white
Vitamin K 0.3µg 0µg Goat milk
Folate 1µg 4µg Egg white
Choline 16mg 1.1mg Goat milk
Saturated Fat 2.667g 0g Egg white
Monounsaturated Fat 1.109g 0g Goat milk
Polyunsaturated fat 0.149g 0g Goat milk
Tryptophan 0.044mg 0.125mg Egg white
Threonine 0.163mg 0.449mg Egg white
Isoleucine 0.207mg 0.661mg Egg white
Leucine 0.314mg 1.016mg Egg white
Lysine 0.29mg 0.806mg Egg white
Methionine 0.08mg 0.399mg Egg white
Phenylalanine 0.155mg 0.686mg Egg white
Valine 0.24mg 0.809mg Egg white
Histidine 0.089mg 0.29mg Egg white
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat milk Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Goat milk
10%
Egg white
Minerals Daily Need Coverage Score
16%
Goat milk
17%
Egg white

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 Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.74g)
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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.