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Goat milk vs. Egg — In-Depth Nutrition Comparison

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A recap on the differences between goat milk and eggs

  • 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.
  • The amount of cholesterol in goat milk is lower.
  • The glycemic index of eggs is lower.

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

Infographic

Goat milk vs 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.
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%
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%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +168%
Contains more PotassiumPotassium +61.9%
Contains less SodiumSodium -59.7%
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%

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 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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +332.8%
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%
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
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
Contains more CarbsCarbs +297.3%
Contains more WaterWater +16.6%
Contains more ProteinProtein +253.4%
Contains more FatsFats +156.3%
Contains more OtherOther +30.5%

Fat Type Comparison

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

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