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  6. Omelette vs. Goat cheese

Omelette vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between omelette and goat cheese?

  • Omelette is higher in choline, selenium, vitamin B12, and vitamin B5, yet goat cheese is higher in copper, phosphorus, calcium, and vitamin B2.
  • Goat cheese's daily need coverage for saturated fat is 87% more.
  • Omelette has 16 times more choline than goat cheese. While omelette has 247.6mg of choline, goat cheese has only 15.4mg.
  • The amount of cholesterol in goat cheese is lower.

We used Egg, whole, cooked, omelet and Cheese, goat, semisoft type types in this article.

Infographic

Omelette vs Goat cheese 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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%
Contains more ZincZinc +65.2%
Contains less SodiumSodium -62.7%
Contains more SeleniumSelenium +578.9%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +520.8%
Contains more PotassiumPotassium +35%
Contains more CopperCopper +795.2%
Contains more PhosphorusPhosphorus +124.6%
Contains more ManganeseManganese +287.5%
~equal in Iron ~1.62mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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%
Contains more Vitamin EVitamin E +396.2%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B5Vitamin B5 +578.4%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin B12Vitamin B12 +245.5%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +1850%
Contains more CholineCholine +1507.8%
Contains more Vitamin AVitamin A +136.6%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +75.1%
Contains more Vitamin B3Vitamin B3 +1693.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +433.3%
Contains more WaterWater +67.2%
Contains more ProteinProtein +104.2%
Contains more FatsFats +155.9%
Contains more OtherOther +194%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +282.5%
Contains more Mono. FatMonounsaturated fat +40.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Goat cheese
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
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Omelette Goat cheese DV% diff.
Saturated fat 3.319g 20.639g 79%
Cholesterol 313mg 79mg 78%
Copper 0.063mg 0.564mg 56%
Choline 247.6mg 15.4mg 42%
Selenium 25.8µg 3.8µg 40%
Phosphorus 167mg 375mg 30%
Fats 11.66g 29.84g 28%
Vitamin A 172µg 407µg 26%
Calcium 48mg 298mg 25%
Vitamin B12 0.76µg 0.22µg 23%
Vitamin B5 1.289mg 0.19mg 22%
Protein 10.57g 21.58g 22%
Vitamin B2 0.386mg 0.676mg 22%
Polyunsaturated fat 2.712g 0.709g 13%
Sodium 155mg 415mg 11%
Calories 154kcal 364kcal 11%
Folate 39µg 2µg 9%
Vitamin B3 0.064mg 1.148mg 7%
Vitamin E 1.29mg 0.26mg 7%
Vitamin D 1.7µg 0.5µg 6%
Vitamin B6 0.143mg 0.06mg 6%
Vitamin D 69IU 22IU 6%
Monounsaturated fat 4.843g 6.808g 5%
Zinc 1.09mg 0.66mg 4%
Magnesium 11mg 29mg 4%
Vitamin B1 0.034mg 0.072mg 3%
Manganese 0.024mg 0.093mg 3%
Iron 1.48mg 1.62mg 2%
Vitamin K 4.5µg 2.5µg 2%
Potassium 117mg 158mg 1%
Carbs 0.64g 0.12g 0%
Net carbs 0.64g 0.12g N/A
Sugar 0.31g 0.12g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.227mg 0%
Threonine 0.467mg 0.805mg 0%
Isoleucine 0.565mg 0.893mg 0%
Leucine 0.913mg 1.861mg 0%
Lysine 0.767mg 1.549mg 0%
Methionine 0.319mg 0.575mg 0%
Phenylalanine 0.572mg 0.859mg 0%
Valine 0.722mg 1.485mg 0%
Histidine 0.26mg 0.589mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Goat cheese
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
45%
Omelette
32%
Goat cheese
Minerals Daily Need Coverage Score
37%
Omelette
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 260mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 17.32g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 234mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.19g)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.