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Goose egg vs. Cheese — In-Depth Nutrition Comparison

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How are goose eggs and cheese different?

  • Goose eggs have more vitamin B12, choline, iron, and vitamin B5; however, cheese is richer in calcium, phosphorus, and zinc.
  • Goose eggs cover your daily need for cholesterol, 251% more than cheese.
  • Goose eggs have 26 times more iron than cheese. Goose eggs have 3.64mg of iron, while cheese has 0.14mg.
  • Cheese contains less cholesterol.

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

Infographic

Goose egg vs Cheese 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 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
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%
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%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1083.3%
Contains more ZincZinc +173.7%
Contains more PhosphorusPhosphorus +118.8%

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 0% 26% 62% 26% 37% 88% 3.5% 106% 54% 638% 1% 57%
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%
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%
Contains more Vitamin AVitamin A +76.5%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
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
Contains more WaterWater +90.2%
Contains more ProteinProtein +64.9%
Contains more FatsFats +151%
Contains more CarbsCarbs +128.9%
Contains more OtherOther +243.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
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
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +17.7%
Contains more Mono. FatMonounsaturated fat +60.9%

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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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.