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Egg vs. Quail eggs — In-Depth Nutrition Comparison

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How are eggs and quail eggs different?

  • Eggs are higher in copper and choline; however, quail eggs are richer in iron, vitamin B2, vitamin B12, phosphorus, vitamin B5, folate, and vitamin B1.
  • Daily need coverage for copper for eggs is 215% higher.
  • Eggs have less cholesterol.

Egg, whole, cooked, hard-boiled and Egg, quail, whole, fresh, raw are the varieties used in this article.

Infographic

Egg vs Quail eggs infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Egg
Egg
2
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 9.3% 19% 12% 137% 21% 40% 97% 18% 5% 175%
Contains more CopperCopper +3125.8%
Contains less SodiumSodium -12.1%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +28%
Contains more IronIron +206.7%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +46.2%
~equal in Potassium ~132mg
~equal in Selenium ~32µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Egg
Egg
1
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 0% 21% 52% 22% 33% 182% 2.8% 106% 35% 198% 0.75% 50%
Contains more Vitamin DVitamin D +57.1%
Contains more Vitamin B1Vitamin B1 +97%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +24%
Contains more Vitamin B12Vitamin B12 +42.3%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~156µg
~equal in Vitamin E ~1.08mg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Egg Quail eggs DV% diff.
Copper 2mg 0.062mg 215%
Cholesterol 373mg 844mg 157%
Iron 1.19mg 3.65mg 31%
Vitamin B2 0.513mg 0.79mg 21%
Vitamin B12 1.11µg 1.58µg 20%
Phosphorus 172mg 226mg 8%
Vitamin B5 1.398mg 1.761mg 7%
Folate 44µg 66µg 6%
Choline 293.8mg 263.4mg 6%
Vitamin B1 0.066mg 0.13mg 5%
Vitamin D* 87 IU 55 IU 4%
Vitamin D 2.2µg 1.4µg 4%
Zinc 1.05mg 1.47mg 4%
Selenium 30.8µg 32µg 2%
Vitamin B6 0.121mg 0.15mg 2%
Protein 12.58g 13.05g 1%
Fats 10.61g 11.09g 1%
Magnesium 10mg 13mg 1%
Calcium 50mg 64mg 1%
Sodium 124mg 141mg 1%
Vitamin A 149µg 156µg 1%
Manganese 0.026mg 0.038mg 1%
Vitamin B3 0.064mg 0.15mg 1%
Saturated fat 3.267g 3.557g 1%
Monounsaturated fat 4.077g 4.324g 1%
Polyunsaturated fat 1.414g 1.324g 1%
Calories 155kcal 158kcal 0%
Protein per 100 calories 8.1g 8.3g N/A
Calories per 10 g protein 123kcal 121kcal N/A
Weight per 100 calories 65g 63g N/A
Unsaturated / Saturated Fat ratio 1.7 1.6 N/A
Net carbs 1.12g 0.41g N/A
Carbs 1.12g 0.41g 0%
Potassium 126mg 132mg 0%
Sugar 1.12g 0.4g N/A
Vitamin E 1.03mg 1.08mg 0%
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.153mg 0.209mg 0%
Threonine 0.604mg 0.641mg 0%
Isoleucine 0.686mg 0.816mg 0%
Leucine 1.075mg 1.146mg 0%
Lysine 0.904mg 0.881mg 0%
Methionine 0.392mg 0.421mg 0%
Phenylalanine 0.668mg 0.737mg 0%
Valine 0.767mg 0.94mg 0%
Histidine 0.298mg 0.315mg 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
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Contains more CarbsCarbs +173.2%
~equal in Protein ~13.05g
~equal in Fats ~11.09g
~equal in Water ~74.35g

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
39% 47% 14%
Saturated fat: Sat. Fat 3.557 g
Monounsaturated fat: Mono. Fat 4.324 g
Polyunsaturated fat: Poly. Fat 1.324 g
~equal in Saturated fat ~3.557g
~equal in Monounsaturated fat ~4.324g
~equal in Polyunsaturated fat ~1.324g

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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. Quail eggs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.