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Goose egg vs. Yolk — In-Depth Nutrition Comparison

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The main differences between Goose egg and Yolk

  • Goose egg is richer in Vitamin B12, yet Yolk is richer in Choline, Selenium, Phosphorus, Vitamin D, Vitamin B5, Vitamin A RAE, and Folate.
  • Daily need coverage for Vitamin B12 from Goose egg is 131% higher.

Food types used in this article are Egg, goose, whole, fresh, raw and Egg, yolk, raw, fresh.

Infographic

Goose egg 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 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
Yolk
7
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 +220%
Contains more PotassiumPotassium +92.7%
Contains more IronIron +33.3%
Contains more CalciumCalcium +115%
Contains more CopperCopper +24.2%
Contains more ZincZinc +72.9%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +44.7%
Contains more SeleniumSelenium +51.8%

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%
Yolk
10
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% 87% 52% 162% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B3Vitamin B3 +687.5%
Contains more Vitamin B12Vitamin B12 +161.5%
Contains more Vitamin AVitamin A +121.8%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin DVitamin D +217.6%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +92.1%
Contains more CholineCholine +211.4%
~equal in Vitamin C ~0mg

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
Yolk
4
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 WaterWater +34.6%
Contains more ProteinProtein +14.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +165.9%
Contains more OtherOther +57.4%

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
Yolk
2
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 -62.4%
Contains more Mono. FatMonounsaturated Fat +104.2%
Contains more Poly. FatPolyunsaturated fat +151.4%

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 Yolk
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Goose egg Yolk Opinion
Calories 185kcal 322kcal Yolk
Protein 13.87g 15.86g Yolk
Fats 13.27g 26.54g Yolk
Net carbs 1.35g 3.59g Yolk
Carbs 1.35g 3.59g Yolk
Cholesterol 852mg 1085mg Goose egg
Vitamin D 66IU 218IU Yolk
Magnesium 16mg 5mg Goose egg
Calcium 60mg 129mg Yolk
Potassium 210mg 109mg Goose egg
Iron 3.64mg 2.73mg Goose egg
Sugar 0.94g 0.56g Yolk
Copper 0.062mg 0.077mg Yolk
Zinc 1.33mg 2.3mg Yolk
Phosphorus 208mg 390mg Yolk
Sodium 138mg 48mg Yolk
Vitamin A 650IU 1442IU Yolk
Vitamin A RAE 187µg 381µg Yolk
Vitamin E 1.29mg 2.58mg Yolk
Vitamin D 1.7µg 5.4µg Yolk
Manganese 0.038mg 0.055mg Yolk
Selenium 36.9µg 56µg Yolk
Vitamin B1 0.147mg 0.176mg Yolk
Vitamin B2 0.382mg 0.528mg Yolk
Vitamin B3 0.189mg 0.024mg Goose egg
Vitamin B5 1.759mg 2.99mg Yolk
Vitamin B6 0.236mg 0.35mg Yolk
Vitamin B12 5.1µg 1.95µg Goose egg
Vitamin K 0.4µg 0.7µg Yolk
Folate 76µg 146µg Yolk
Choline 263.4mg 820.2mg Yolk
Saturated Fat 3.595g 9.551g Goose egg
Monounsaturated Fat 5.747g 11.738g Yolk
Polyunsaturated fat 1.672g 4.204g Yolk
Tryptophan 0.282mg 0.177mg Goose egg
Threonine 0.797mg 0.687mg Goose egg
Isoleucine 0.647mg 0.866mg Yolk
Leucine 1.188mg 1.399mg Yolk
Lysine 1.03mg 1.217mg Yolk
Methionine 0.624mg 0.378mg Goose egg
Phenylalanine 0.91mg 0.681mg Goose egg
Valine 0.958mg 0.949mg Goose egg
Histidine 0.346mg 0.416mg Yolk
Fructose 0.07g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Omega-3 - DHA 0g 0.114g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goose egg Yolk
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
118%
Yolk
Minerals Daily Need Coverage Score
55%
Goose egg
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 90mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Goose egg
Goose egg is lower in Cholesterol (difference - 233mg)
Which food is lower in Saturated Fat?
Goose egg
Goose egg is lower in Saturated Fat (difference - 5.956g)
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?
?
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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.