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  6. Omelette vs. Goose egg

Omelette vs. Goose egg — In-Depth Nutrition Comparison

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How are omelette and goose egg 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 for goose egg is 181% higher.
  • Omelette has less cholesterol.

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

Infographic

Omelette vs Goose egg 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 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
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 ~0.062mg

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% 62% 26% 26% 37% 88% 3.5% 106% 54% 638% 1% 57% 144%
Contains more Vitamin KVitamin K +1025%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~187µg
~equal in Vitamin E ~1.29mg
~equal in Vitamin D ~1.7µg
~equal in Vitamin B2 ~0.382mg
~equal in Choline ~263.4mg

All nutrients comparison - raw data values

Nutrient Omelette Goose egg DV% diff.
Vitamin B12 0.76µg 5.1µg 181%
Cholesterol 313mg 852mg 180%
Iron 1.48mg 3.64mg 27%
Selenium 25.8µg 36.9µg 20%
Folate 39µg 76µg 9%
Vitamin B5 1.289mg 1.759mg 9%
Vitamin B1 0.034mg 0.147mg 9%
Vitamin B6 0.143mg 0.236mg 7%
Polyunsaturated fat 2.712g 1.672g 7%
Protein 10.57g 13.87g 7%
Phosphorus 167mg 208mg 6%
Choline 247.6mg 263.4mg 3%
Potassium 117mg 210mg 3%
Vitamin K 4.5µg 0.4µg 3%
Monounsaturated fat 4.843g 5.747g 2%
Zinc 1.09mg 1.33mg 2%
Vitamin A 172µg 187µg 2%
Fats 11.66g 13.27g 2%
Calories 154kcal 185kcal 2%
Saturated fat 3.319g 3.595g 1%
Vitamin B3 0.064mg 0.189mg 1%
Manganese 0.024mg 0.038mg 1%
Calcium 48mg 60mg 1%
Magnesium 11mg 16mg 1%
Sodium 155mg 138mg 1%
Carbs 0.64g 1.35g 0%
Net carbs 0.64g 1.35g N/A
Vitamin D 69IU 66IU 0%
Sugar 0.31g 0.94g N/A
Copper 0.063mg 0.062mg 0%
Vitamin E 1.29mg 1.29mg 0%
Vitamin D 1.7µg 1.7µg 0%
Vitamin B2 0.386mg 0.382mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.282mg 0%
Threonine 0.467mg 0.797mg 0%
Isoleucine 0.565mg 0.647mg 0%
Leucine 0.913mg 1.188mg 0%
Lysine 0.767mg 1.03mg 0%
Methionine 0.319mg 0.624mg 0%
Phenylalanine 0.572mg 0.91mg 0%
Valine 0.722mg 0.958mg 0%
Histidine 0.26mg 0.346mg 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

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
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
Contains more ProteinProtein +31.2%
Contains more FatsFats +13.8%
Contains more CarbsCarbs +110.9%
~equal in Water ~70.43g
~equal in Other ~1.08g

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
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
Contains more Poly. FatPolyunsaturated fat +62.2%
Contains more Mono. FatMonounsaturated fat +18.7%
~equal in Saturated fat ~3.595g

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.