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Goose egg vs. Omelette — In-Depth Nutrition Comparison

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How are Goose egg and Omelette different?

  • Goose egg has more Vitamin B12, Iron, Selenium, Vitamin B1, Vitamin B5, Folate, Vitamin B6, and Phosphorus than Omelette.
  • Daily need coverage for Vitamin B12 from Goose egg is 181% higher.
  • Goose egg contains 4 times more Vitamin B1 than Omelette. While Goose egg contains 0.147mg of Vitamin B1, Omelette contains only 0.034mg.
  • Omelette has less Cholesterol.

Egg, goose, whole, fresh, raw and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Goose egg vs Omelette infographic
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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 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
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 +45.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +145.9%
Contains more ZincZinc +22%
Contains more PhosphorusPhosphorus +24.6%
Contains less SodiumSodium -11%
Contains more ManganeseManganese +58.3%
Contains more SeleniumSelenium +43%
~equal in Copper ~0.063mg

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% 39% 26% 51% 37% 88% 3.5% 106% 54% 638% 1% 57% 144%
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% 37% 26% 51% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +332.4%
Contains more Vitamin B3Vitamin B3 +195.3%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin B12Vitamin B12 +571.1%
Contains more FolateFolate +94.9%
Contains more Vitamin KVitamin K +1025%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~617IU
~equal in Vitamin E ~1.29mg
~equal in Vitamin D ~1.7µg
~equal in Vitamin B2 ~0.386mg
~equal in Choline ~247.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 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 +31.2%
Contains more FatsFats +13.8%
Contains more CarbsCarbs +110.9%
~equal in Water ~76.13g
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 52% 15%
Saturated Fat: Sat. Fat 3.595 g
Monounsaturated Fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 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 +18.7%
Contains more Poly. FatPolyunsaturated fat +62.2%
~equal in Saturated Fat ~3.319g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goose egg Omelette Opinion
Calories 185kcal 154kcal Goose egg
Protein 13.87g 10.57g Goose egg
Fats 13.27g 11.66g Goose egg
Net carbs 1.35g 0.64g Goose egg
Carbs 1.35g 0.64g Goose egg
Cholesterol 852mg 313mg Omelette
Vitamin D 66IU 69IU Omelette
Magnesium 16mg 11mg Goose egg
Calcium 60mg 48mg Goose egg
Potassium 210mg 117mg Goose egg
Iron 3.64mg 1.48mg Goose egg
Sugar 0.94g 0.31g Omelette
Copper 0.062mg 0.063mg Omelette
Zinc 1.33mg 1.09mg Goose egg
Phosphorus 208mg 167mg Goose egg
Sodium 138mg 155mg Goose egg
Vitamin A 650IU 617IU Goose egg
Vitamin A 187µg 172µg Goose egg
Vitamin E 1.29mg 1.29mg
Vitamin D 1.7µg 1.7µg
Manganese 0.038mg 0.024mg Goose egg
Selenium 36.9µg 25.8µg Goose egg
Vitamin B1 0.147mg 0.034mg Goose egg
Vitamin B2 0.382mg 0.386mg Omelette
Vitamin B3 0.189mg 0.064mg Goose egg
Vitamin B5 1.759mg 1.289mg Goose egg
Vitamin B6 0.236mg 0.143mg Goose egg
Vitamin B12 5.1µg 0.76µg Goose egg
Vitamin K 0.4µg 4.5µg Omelette
Folate 76µg 39µg Goose egg
Trans Fat 0.709g Goose egg
Choline 263.4mg 247.6mg Goose egg
Saturated Fat 3.595g 3.319g Omelette
Monounsaturated Fat 5.747g 4.843g Goose egg
Polyunsaturated fat 1.672g 2.712g Omelette
Tryptophan 0.282mg 0.14mg Goose egg
Threonine 0.797mg 0.467mg Goose egg
Isoleucine 0.647mg 0.565mg Goose egg
Leucine 1.188mg 0.913mg Goose egg
Lysine 1.03mg 0.767mg Goose egg
Methionine 0.624mg 0.319mg Goose egg
Phenylalanine 0.91mg 0.572mg Goose egg
Valine 0.958mg 0.722mg Goose egg
Histidine 0.346mg 0.26mg Goose egg
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goose egg Omelette
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
96%
Goose egg
46%
Omelette
Minerals Daily Need Coverage Score
55%
Goose egg
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Omelette
Omelette is lower in Cholesterol (difference - 539mg)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 0.276g)
Which food contains less Sodium?
Goose egg
Goose egg contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Goose egg
Goose egg is lower in glycemic index (difference - 0)
Which food is cheaper?
Goose egg
Goose egg is cheaper (difference - $1)
Which food is richer in minerals?
Goose egg
Goose egg is relatively richer in minerals
Which food is richer in vitamins?
Goose egg
Goose egg is relatively richer in vitamins

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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.