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Egg vs. Goat milk — In-Depth Nutrition Comparison

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A recap on the differences between eggs and goat milk

  • Eggs are higher than goat milk in copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, iron, folate, and phosphorus.
  • Eggs cover your daily copper needs 217% more than goat milk.
  • Eggs contain 44 times more folate than goat milk. While eggs contain 44µg of folate, goat milk contains only 1µg.
  • The amount of cholesterol in goat milk is lower.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Milk, goat, fluid, with added vitamin D.

Infographic

Egg vs Goat milk 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Contains more IronIron +2280%
Contains more CopperCopper +4247.8%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +55%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +2100%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +168%
Contains more PotassiumPotassium +61.9%
Contains less SodiumSodium -59.7%

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.
Egg
Egg
9
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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 4.3% 20% 19% 1.4% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75%
Contains more Vitamin DVitamin D +69.2%
Contains more Vitamin AVitamin A +161.4%
Contains more Vitamin EVitamin E +1371.4%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +271.7%
Contains more Vitamin B5Vitamin B5 +351%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +1485.7%
Contains more FolateFolate +4300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +332.8%
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Egg Goat milk DV% diff.
Copper 2mg 0.046mg 217%
Cholesterol 373mg 11mg 121%
Selenium 30.8µg 1.4µg 53%
Choline 293.8mg 16mg 51%
Vitamin B12 1.11µg 0.07µg 43%
Vitamin B2 0.513mg 0.138mg 29%
Vitamin B5 1.398mg 0.31mg 22%
Protein 12.58g 3.56g 18%
Iron 1.19mg 0.05mg 14%
Folate 44µg 1µg 11%
Fats 10.61g 4.14g 10%
Vitamin A 149µg 57µg 10%
Phosphorus 172mg 111mg 9%
Calcium 50mg 134mg 8%
Polyunsaturated fat 1.414g 0.149g 8%
Zinc 1.05mg 0.3mg 7%
Monounsaturated fat 4.077g 1.109g 7%
Vitamin E 1.03mg 0.07mg 6%
Vitamin B6 0.121mg 0.046mg 6%
Vitamin D* 87 IU 51 IU 5%
Vitamin D 2.2µg 1.3µg 5%
Calories 155kcal 69kcal 4%
Sodium 124mg 50mg 3%
Saturated fat 3.267g 2.667g 3%
Potassium 126mg 204mg 2%
Vitamin B1 0.066mg 0.048mg 2%
Vitamin C 0mg 1.3mg 1%
Carbs 1.12g 4.45g 1%
Magnesium 10mg 14mg 1%
Vitamin B3 0.064mg 0.277mg 1%
Protein per 100 calories 8.1g 5.2g N/A
Calories per 10 g protein 123kcal 194kcal N/A
Weight per 100 calories 65g 145g N/A
Unsaturated / Saturated Fat ratio 1.7 0.47 N/A
Net carbs 1.12g 4.45g N/A
Sugar 1.12g 4.45g N/A
Manganese 0.026mg 0.018mg 0%
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.153mg 0.044mg 0%
Threonine 0.604mg 0.163mg 0%
Isoleucine 0.686mg 0.207mg 0%
Leucine 1.075mg 0.314mg 0%
Lysine 0.904mg 0.29mg 0%
Methionine 0.392mg 0.08mg 0%
Phenylalanine 0.668mg 0.155mg 0%
Valine 0.767mg 0.24mg 0%
Histidine 0.298mg 0.089mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more ProteinProtein +253.4%
Contains more FatsFats +156.3%
Contains more OtherOther +30.5%
Contains more CarbsCarbs +297.3%
Contains more WaterWater +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +267.6%
Contains more Poly. FatPolyunsaturated fat +849%
Contains less Sat. FatSaturated fat -18.4%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.