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Cheese vs. Goose egg — In-Depth Nutrition Comparison

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How are cheese and goose eggs different?

  • Cheese has more calcium, phosphorus, and zinc; however, goose eggs are richer in vitamin B12, choline, iron, and vitamin B5.
  • Goose eggs cover your daily need for cholesterol, 251% more than cheese.
  • Cheese has 12 times more calcium than goose eggs. Cheese has 710mg of calcium, while goose eggs have 60mg.
  • Goose eggs contain less saturated fat.

Cheese, cheddar and Egg, goose, whole, fresh, raw types were used in this article.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +68.8%
Contains more CalciumCalcium +1083.3%
Contains more ZincZinc +173.7%
Contains more PhosphorusPhosphorus +118.8%
Contains more PotassiumPotassium +176.3%
Contains more IronIron +2500%
Contains more CopperCopper +106.7%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +40.7%
Contains more SeleniumSelenium +29.5%

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.
Cheese
Cheese
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 26% 62% 26% 37% 88% 3.5% 106% 54% 638% 1% 57%
Contains more Vitamin AVitamin A +76.5%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin EVitamin E +81.7%
Contains more Vitamin B1Vitamin B1 +406.9%
Contains more Vitamin B3Vitamin B3 +220.3%
Contains more Vitamin B5Vitamin B5 +329%
Contains more Vitamin B6Vitamin B6 +257.6%
Contains more Vitamin B12Vitamin B12 +363.6%
Contains more FolateFolate +181.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Goose egg DV% diff.
Cholesterol 99mg 852mg 251%
Vitamin B12 1.1µg 5.1µg 167%
Saturated fat 18.867g 3.595g 69%
Calcium 710mg 60mg 65%
Choline 16.5mg 263.4mg 45%
Iron 0.14mg 3.64mg 44%
Phosphorus 455mg 208mg 35%
Fats 33.31g 13.27g 31%
Vitamin B5 0.41mg 1.759mg 27%
Sodium 653mg 138mg 22%
Zinc 3.64mg 1.33mg 21%
Protein 22.87g 13.87g 18%
Vitamin A 330µg 187µg 16%
Selenium 28.5µg 36.9µg 15%
Vitamin B6 0.066mg 0.236mg 13%
Folate 27µg 76µg 12%
Calories 404kcal 185kcal 11%
Vitamin B1 0.029mg 0.147mg 10%
Monounsaturated fat 9.246g 5.747g 9%
Vitamin D 0.6µg 1.7µg 6%
Vitamin D* 24 IU 66 IU 5%
Potassium 76mg 210mg 4%
Copper 0.03mg 0.062mg 4%
Vitamin E 0.71mg 1.29mg 4%
Vitamin B2 0.428mg 0.382mg 4%
Magnesium 27mg 16mg 3%
Vitamin K 2.4µg 0.4µg 2%
Polyunsaturated fat 1.421g 1.672g 2%
Carbs 3.09g 1.35g 1%
Vitamin B3 0.059mg 0.189mg 1%
Protein per 100 calories 5.7g 7.5g N/A
Calories per 10 g protein 177kcal 133kcal N/A
Weight per 100 calories 25g 54g N/A
Unsaturated / Saturated Fat ratio 0.57 2.1 N/A
Net carbs 3.09g 1.35g N/A
Sugar 0.48g 0.94g N/A
Manganese 0.027mg 0.038mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.282mg 0%
Threonine 1.044mg 0.797mg 0%
Isoleucine 1.206mg 0.647mg 0%
Leucine 1.939mg 1.188mg 0%
Lysine 1.025mg 1.03mg 0%
Methionine 0.547mg 0.624mg 0%
Phenylalanine 1.074mg 0.91mg 0%
Valine 1.404mg 0.958mg 0%
Histidine 0.547mg 0.346mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +64.9%
Contains more FatsFats +151%
Contains more CarbsCarbs +128.9%
Contains more OtherOther +243.5%
Contains more WaterWater +90.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +60.9%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +17.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.