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Yolk vs. Goose egg — In-Depth Nutrition Comparison

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The main differences between Yolk and Goose egg

  • Yolk is richer in Choline, Selenium, Phosphorus, Vitamin D, Vitamin B5, Vitamin A RAE, and Folate, yet Goose egg is richer in Vitamin B12.
  • Daily need coverage for Vitamin B12 from Goose egg is 131% higher.
  • Yolk contains 3 times more Vitamin D than Goose egg. Yolk contains 218IU of Vitamin D, while Goose egg contains 66IU.
  • Goose egg contains less Saturated Fat.

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

Infographic

Yolk 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.
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%
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 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%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +92.7%
Contains more IronIron +33.3%

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.
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%
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%
Contains more Vitamin AVitamin A +121.8%
Contains more Vitamin EVitamin 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%
Contains more Vitamin B3Vitamin B3 +687.5%
Contains more Vitamin B12Vitamin B12 +161.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +14.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +165.9%
Contains more OtherOther +57.4%
Contains more WaterWater +34.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 Mono. FatMonounsaturated Fat +104.2%
Contains more Poly. FatPolyunsaturated fat +151.4%
Contains less Sat. FatSaturated Fat -62.4%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Goose egg
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
118%
Yolk
96%
Goose egg
Minerals Daily Need Coverage Score
73%
Yolk
55%
Goose egg

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.