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  6. Quail egg vs. Goat cheese

Quail egg vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between Quail egg and Goat cheese?

  • Quail egg is higher in Vitamin B12, Selenium, Choline, Vitamin B5, and Iron, yet Goat cheese is higher in Copper, Vitamin A RAE, and Calcium.
  • Quail egg's daily need coverage for Cholesterol is 255% more.
  • Quail egg has 17 times more Choline than Goat cheese. While Quail egg has 263.4mg of Choline, Goat cheese has only 15.4mg.
  • The amount of Cholesterol in Goat cheese is lower.

We used Egg, quail, whole, fresh, raw and Cheese, goat, semisoft type types in this article.

Infographic

Quail egg 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.
Quail egg
Quail egg
4
:
6
Goat cheese
Goat cheese
Contains more Iron +125.3%
Contains less Sodium -66%
Contains more Zinc +122.7%
Contains more Selenium +742.1%
Contains more Calcium +365.6%
Contains more Magnesium +123.1%
Contains more Phosphorus +65.9%
Contains more Potassium +19.7%
Contains more Copper +809.7%
Contains more Manganese +144.7%
Quail egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 137% 10% 97% 12% 19% 41% 21% 5% 175%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Iron +125.3%
Contains less Sodium -66%
Contains more Zinc +122.7%
Contains more Selenium +742.1%
Contains more Calcium +365.6%
Contains more Magnesium +123.1%
Contains more Phosphorus +65.9%
Contains more Potassium +19.7%
Contains more Copper +809.7%
Contains more Manganese +144.7%

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.
Quail egg
Quail egg
8
:
3
Goat cheese
Goat cheese
Contains more Vitamin E +315.4%
Contains more Vitamin D +180%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +826.8%
Contains more Vitamin B6 +150%
Contains more Folate +3200%
Contains more Vitamin B12 +618.2%
Contains more Vitamin A +169.6%
Contains more Vitamin B3 +665.3%
Contains more Vitamin K +733.3%
Quail egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 22% 42% 0% 33% 183% 3% 106% 35% 50% 198% 1%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Vitamin E +315.4%
Contains more Vitamin D +180%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +826.8%
Contains more Vitamin B6 +150%
Contains more Folate +3200%
Contains more Vitamin B12 +618.2%
Contains more Vitamin A +169.6%
Contains more Vitamin B3 +665.3%
Contains more Vitamin K +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quail egg
Quail egg
2
:
3
Goat cheese
Goat cheese
Contains more Carbs +241.7%
Contains more Water +63.3%
Contains more Protein +65.4%
Contains more Fats +169.1%
Contains more Other +167.3%
Quail egg
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Goat cheese
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 Carbs +241.7%
Contains more Water +63.3%
Contains more Protein +65.4%
Contains more Fats +169.1%
Contains more Other +167.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quail egg
Quail egg
2
:
1
Goat cheese
Goat cheese
Contains less Saturated Fat -82.8%
Contains more Polyunsaturated fat +86.7%
Contains more Monounsaturated Fat +57.4%
Quail egg
39% 47% 14%
Saturated Fat: 3.557 g
Monounsaturated Fat: 4.324 g
Polyunsaturated fat: 1.324 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -82.8%
Contains more Polyunsaturated fat +86.7%
Contains more Monounsaturated Fat +57.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quail egg Goat cheese Opinion
Net carbs 0.41g 0.12g Quail egg
Protein 13.05g 21.58g Goat cheese
Fats 11.09g 29.84g Goat cheese
Carbs 0.41g 0.12g Quail egg
Calories 158kcal 364kcal Goat cheese
Sugar 0.4g 0.12g Goat cheese
Calcium 64mg 298mg Goat cheese
Iron 3.65mg 1.62mg Quail egg
Magnesium 13mg 29mg Goat cheese
Phosphorus 226mg 375mg Goat cheese
Potassium 132mg 158mg Goat cheese
Sodium 141mg 415mg Quail egg
Zinc 1.47mg 0.66mg Quail egg
Copper 0.062mg 0.564mg Goat cheese
Manganese 0.038mg 0.093mg Goat cheese
Selenium 32µg 3.8µg Quail egg
Vitamin A 543IU 1464IU Goat cheese
Vitamin A RAE 156µg 407µg Goat cheese
Vitamin E 1.08mg 0.26mg Quail egg
Vitamin D 55IU 22IU Quail egg
Vitamin D 1.4µg 0.5µg Quail egg
Vitamin B1 0.13mg 0.072mg Quail egg
Vitamin B2 0.79mg 0.676mg Quail egg
Vitamin B3 0.15mg 1.148mg Goat cheese
Vitamin B5 1.761mg 0.19mg Quail egg
Vitamin B6 0.15mg 0.06mg Quail egg
Folate 66µg 2µg Quail egg
Vitamin B12 1.58µg 0.22µg Quail egg
Vitamin K 0.3µg 2.5µg Goat cheese
Tryptophan 0.209mg 0.227mg Goat cheese
Threonine 0.641mg 0.805mg Goat cheese
Isoleucine 0.816mg 0.893mg Goat cheese
Leucine 1.146mg 1.861mg Goat cheese
Lysine 0.881mg 1.549mg Goat cheese
Methionine 0.421mg 0.575mg Goat cheese
Phenylalanine 0.737mg 0.859mg Goat cheese
Valine 0.94mg 1.485mg Goat cheese
Histidine 0.315mg 0.589mg Goat cheese
Cholesterol 844mg 79mg Goat cheese
Saturated Fat 3.557g 20.639g Quail egg
Monounsaturated Fat 4.324g 6.808g Goat cheese
Polyunsaturated fat 1.324g 0.709g Quail egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail egg Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Quail egg
30%
Goat cheese
Minerals Daily Need Coverage Score
53%
Quail egg
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Quail egg
Quail egg contains less Sodium (difference - 274mg)
Which food is lower in Saturated Fat?
Quail egg
Quail egg is lower in Saturated Fat (difference - 17.082g)
Which food is cheaper?
Quail egg
Quail egg is cheaper (difference - $2)
Which food is richer in vitamins?
Quail egg
Quail egg is relatively richer in vitamins
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.28g)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 765mg)
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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.