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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, calcium, and phosphorus.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 19% 12% 137% 21% 40% 97% 18% 5% 175%
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 IronIron +125.3%
Contains more ZincZinc +122.7%
Contains less SodiumSodium -66%
Contains more SeleniumSelenium +742.1%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +365.6%
Contains more PotassiumPotassium +19.7%
Contains more CopperCopper +809.7%
Contains more PhosphorusPhosphorus +65.9%
Contains more ManganeseManganese +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.
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% 52% 22% 21% 33% 182% 2.8% 106% 35% 198% 0.75% 50% 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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +315.4%
Contains more Vitamin DVitamin D +180%
Contains more Vitamin B1Vitamin B1 +80.6%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B5Vitamin B5 +826.8%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +618.2%
Contains more FolateFolate +3200%
Contains more CholineCholine +1610.4%
Contains more Vitamin AVitamin A +160.9%
Contains more Vitamin B3Vitamin B3 +665.3%
Contains more Vitamin KVitamin K +733.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 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 +241.7%
Contains more WaterWater +63.3%
Contains more ProteinProtein +65.4%
Contains more FatsFats +169.1%
Contains more OtherOther +167.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 47% 14%
Saturated fat: Sat. Fat 3.557 g
Monounsaturated fat: Mono. Fat 4.324 g
Polyunsaturated fat: Poly. Fat 1.324 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 -82.8%
Contains more Poly. FatPolyunsaturated fat +86.7%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Quail egg Goat cheese DV% diff.
Cholesterol 844mg 79mg 255%
Saturated fat 3.557g 20.639g 78%
Vitamin B12 1.58µg 0.22µg 57%
Copper 0.062mg 0.564mg 56%
Selenium 32µg 3.8µg 51%
Choline 263.4mg 15.4mg 45%
Vitamin B5 1.761mg 0.19mg 31%
Fats 11.09g 29.84g 29%
Vitamin A 156µg 407µg 28%
Iron 3.65mg 1.62mg 25%
Calcium 64mg 298mg 23%
Phosphorus 226mg 375mg 21%
Protein 13.05g 21.58g 17%
Folate 66µg 2µg 16%
Sodium 141mg 415mg 12%
Calories 158kcal 364kcal 10%
Vitamin B2 0.79mg 0.676mg 9%
Vitamin B6 0.15mg 0.06mg 7%
Zinc 1.47mg 0.66mg 7%
Monounsaturated fat 4.324g 6.808g 6%
Vitamin B3 0.15mg 1.148mg 6%
Vitamin B1 0.13mg 0.072mg 5%
Vitamin E 1.08mg 0.26mg 5%
Vitamin D 1.4µg 0.5µg 5%
Polyunsaturated fat 1.324g 0.709g 4%
Magnesium 13mg 29mg 4%
Vitamin D 55IU 22IU 4%
Manganese 0.038mg 0.093mg 2%
Vitamin K 0.3µg 2.5µg 2%
Potassium 132mg 158mg 1%
Carbs 0.41g 0.12g 0%
Net carbs 0.41g 0.12g N/A
Sugar 0.4g 0.12g N/A
Tryptophan 0.209mg 0.227mg 0%
Threonine 0.641mg 0.805mg 0%
Isoleucine 0.816mg 0.893mg 0%
Leucine 1.146mg 1.861mg 0%
Lysine 0.881mg 1.549mg 0%
Methionine 0.421mg 0.575mg 0%
Phenylalanine 0.737mg 0.859mg 0%
Valine 0.94mg 1.485mg 0%
Histidine 0.315mg 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail egg 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
65%
Quail egg
32%
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 Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 765mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.28g)
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.