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  6. Goose egg vs. Ricotta

Goose egg vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between goose egg and ricotta

  • Goose egg is higher in vitamin B12, choline, iron, selenium, vitamin B5, folate, and vitamin B6, yet ricotta is higher in calcium.
  • Goose egg covers your daily cholesterol needs 267% more than ricotta.
  • Goose egg contains 15 times more choline than ricotta. While goose egg contains 263.4mg of choline, ricotta contains only 17.5mg.
  • The amount of cholesterol in ricotta is lower.

Food varieties used in this article are Egg, goose, whole, fresh, raw and Cheese, ricotta, whole milk.

Infographic

Goose egg vs Ricotta 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 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% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +100%
Contains more IronIron +857.9%
Contains more CopperCopper +195.2%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +533.3%
Contains more SeleniumSelenium +154.5%
Contains more CalciumCalcium +245%
Contains less SodiumSodium -39.1%

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% 62% 26% 26% 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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin AVitamin A +55.8%
Contains more Vitamin EVitamin E +1072.7%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B1Vitamin B1 +1030.8%
Contains more Vitamin B2Vitamin B2 +95.9%
Contains more Vitamin B3Vitamin B3 +81.7%
Contains more Vitamin B5Vitamin B5 +725.8%
Contains more Vitamin B6Vitamin B6 +448.8%
Contains more Vitamin B12Vitamin B12 +1400%
Contains more FolateFolate +533.3%
Contains more CholineCholine +1405.1%
Contains more Vitamin KVitamin K +175%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goose egg Ricotta DV% diff.
Cholesterol 852mg 51mg 267%
Vitamin B12 5.1µg 0.34µg 198%
Choline 263.4mg 17.5mg 45%
Selenium 36.9µg 14.5µg 41%
Iron 3.64mg 0.38mg 41%
Vitamin B5 1.759mg 0.213mg 31%
Saturated fat 3.595g 8.295g 21%
Folate 76µg 12µg 16%
Calcium 60mg 207mg 15%
Vitamin B6 0.236mg 0.043mg 15%
Vitamin B2 0.382mg 0.195mg 14%
Vitamin B1 0.147mg 0.013mg 11%
Polyunsaturated fat 1.672g 0.385g 9%
Vitamin D 1.7µg 0.2µg 8%
Vitamin E 1.29mg 0.11mg 8%
Phosphorus 208mg 158mg 7%
Vitamin A 187µg 120µg 7%
Vitamin D 66IU 10IU 7%
Protein 13.87g 11.26g 5%
Monounsaturated fat 5.747g 3.627g 5%
Copper 0.062mg 0.021mg 5%
Potassium 210mg 105mg 3%
Zinc 1.33mg 1.16mg 2%
Sodium 138mg 84mg 2%
Vitamin K 0.4µg 1.1µg 1%
Calories 185kcal 174kcal 1%
Vitamin B3 0.189mg 0.104mg 1%
Manganese 0.038mg 0.006mg 1%
Magnesium 16mg 11mg 1%
Carbs 1.35g 3.04g 1%
Fats 13.27g 12.98g 0%
Net carbs 1.35g 3.04g N/A
Sugar 0.94g 0.27g N/A
Tryptophan 0.282mg 0.125mg 0%
Threonine 0.797mg 0.517mg 0%
Isoleucine 0.647mg 0.589mg 0%
Leucine 1.188mg 1.221mg 0%
Lysine 1.03mg 1.338mg 0%
Methionine 0.624mg 0.281mg 0%
Phenylalanine 0.91mg 0.556mg 0%
Valine 0.958mg 0.692mg 0%
Histidine 0.346mg 0.459mg 0%

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% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +23.2%
Contains more CarbsCarbs +125.2%
~equal in Fats ~12.98g
~equal in Water ~71.7g
~equal in Other ~1.02g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +58.5%
Contains more Poly. FatPolyunsaturated fat +334.3%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.