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  6. Goose egg vs. Omelette

Goose egg vs. Omelette — In-Depth Nutrition Comparison

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How are goose eggs and omelette different?

  • Goose eggs have more vitamin B12, iron, selenium, vitamin B1, vitamin B5, folate, protein, vitamin B6, and phosphorus than omelette.
  • Daily need coverage for vitamin B12 for goose eggs is 181% higher.
  • Goose eggs contain 4 times more vitamin B1 than omelette. While goose eggs contain 0.147mg of vitamin B1, omelette contains only 0.034mg.
  • Omelette has less cholesterol.

Egg, goose, whole, fresh, raw and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Goose egg vs Omelette 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +145.9%
Contains more ZincZinc +22%
Contains more PhosphorusPhosphorus +24.6%
Contains less SodiumSodium -11%
Contains more ManganeseManganese +58.3%
Contains more SeleniumSelenium +43%
~equal in Copper ~0.063mg

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.
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%
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% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
Contains more Vitamin B1Vitamin B1 +332.4%
Contains more Vitamin B3Vitamin B3 +195.3%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin B12Vitamin B12 +571.1%
Contains more FolateFolate +94.9%
Contains more Vitamin KVitamin K +1025%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~1.7µg
~equal in Vitamin A ~172µg
~equal in Vitamin E ~1.29mg
~equal in Vitamin B2 ~0.386mg

All nutrients comparison - raw data values

Nutrient Goose egg Omelette DV% diff.
Vitamin B12 5.1µg 0.76µg 181%
Cholesterol 852mg 313mg 180%
Iron 3.64mg 1.48mg 27%
Selenium 36.9µg 25.8µg 20%
Vitamin B1 0.147mg 0.034mg 9%
Vitamin B5 1.759mg 1.289mg 9%
Folate 76µg 39µg 9%
Protein 13.87g 10.57g 7%
Vitamin B6 0.236mg 0.143mg 7%
Polyunsaturated fat 1.672g 2.712g 7%
Phosphorus 208mg 167mg 6%
Potassium 210mg 117mg 3%
Vitamin K 0.4µg 4.5µg 3%
Choline 263.4mg 247.6mg 3%
Calories 185kcal 154kcal 2%
Fats 13.27g 11.66g 2%
Zinc 1.33mg 1.09mg 2%
Vitamin A 187µg 172µg 2%
Monounsaturated fat 5.747g 4.843g 2%
Magnesium 16mg 11mg 1%
Calcium 60mg 48mg 1%
Sodium 138mg 155mg 1%
Manganese 0.038mg 0.024mg 1%
Vitamin B3 0.189mg 0.064mg 1%
Saturated fat 3.595g 3.319g 1%
Protein per 100 calories 7.5g 6.9g N/A
Calories per 10 g protein 133kcal 146kcal N/A
Weight per 100 calories 54g 65g N/A
Unsaturated / Saturated Fat ratio 2.1 2.3 N/A
Net carbs 1.35g 0.64g N/A
Carbs 1.35g 0.64g 0%
Vitamin D* 66 IU 69 IU 0%
Vitamin D 1.7µg 1.7µg 0%
Sugar 0.94g 0.31g N/A
Copper 0.062mg 0.063mg 0%
Vitamin E 1.29mg 1.29mg 0%
Vitamin B2 0.382mg 0.386mg 0%
Trans fat 0.709g N/A
Tryptophan 0.282mg 0.14mg 0%
Threonine 0.797mg 0.467mg 0%
Isoleucine 0.647mg 0.565mg 0%
Leucine 1.188mg 0.913mg 0%
Lysine 1.03mg 0.767mg 0%
Methionine 0.624mg 0.319mg 0%
Phenylalanine 0.91mg 0.572mg 0%
Valine 0.958mg 0.722mg 0%
Histidine 0.346mg 0.26mg 0%
Omega-3 (DHA) 0g 0.049g N/A
Omega-3 (DPA) 0g 0.006g N/A
Omega-6 (Eicosadienoic acid) 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +31.2%
Contains more FatsFats +13.8%
Contains more CarbsCarbs +110.9%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +18.7%
Contains more Poly. FatPolyunsaturated fat +62.2%
~equal in Saturated fat ~3.319g

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.