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Yolk vs. Goose egg — In-Depth Nutrition Comparison

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The main differences between yolk and goose eggs

  • Yolk is richer in choline, selenium, phosphorus, vitamin B5, vitamin D*, folate, and vitamin A, yet goose eggs are richer in vitamin B12.
  • Daily need coverage for vitamin B12 for goose eggs is 131% higher.
  • Yolk contains 3 times more vitamin D* than goose eggs. Yolk contains 218 IU of vitamin D*, while goose eggs contain 66 IU.
  • Goose eggs contain less saturated fat.

Food types used in this article are Egg, yolk, raw, fresh and Egg, goose, whole, fresh, raw.

Infographic

Yolk vs Goose 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.
Yolk
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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%
Contains more CalciumCalcium +115%
Contains more CopperCopper +24.2%
Contains more ZincZinc +72.9%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +44.7%
Contains more SeleniumSelenium +51.8%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +92.7%
Contains more IronIron +33.3%

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.
Yolk
Yolk
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% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
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%
Contains more Vitamin DVitamin D +217.6%
Contains more Vitamin AVitamin A +103.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +92.1%
Contains more Vitamin B3Vitamin B3 +687.5%
Contains more Vitamin B12Vitamin B12 +161.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Goose egg DV% diff.
Vitamin B12 1.95µg 5.1µg 131%
Choline 820.2mg 263.4mg 101%
Cholesterol 1085mg 852mg 78%
Selenium 56µg 36.9µg 35%
Saturated fat 9.551g 3.595g 27%
Phosphorus 390mg 208mg 26%
Vitamin B5 2.99mg 1.759mg 25%
Vitamin A 381µg 187µg 22%
Fats 26.54g 13.27g 20%
Vitamin D* 218 IU 66 IU 19%
Vitamin D 5.4µg 1.7µg 19%
Folate 146µg 76µg 18%
Polyunsaturated fat 4.204g 1.672g 17%
Monounsaturated fat 11.738g 5.747g 15%
Iron 2.73mg 3.64mg 11%
Vitamin B2 0.528mg 0.382mg 11%
Zinc 2.3mg 1.33mg 9%
Vitamin E 2.58mg 1.29mg 9%
Vitamin B6 0.35mg 0.236mg 9%
Calories 322kcal 185kcal 7%
Calcium 129mg 60mg 7%
Protein 15.86g 13.87g 4%
Sodium 48mg 138mg 4%
Magnesium 5mg 16mg 3%
Potassium 109mg 210mg 3%
Copper 0.077mg 0.062mg 2%
Vitamin B1 0.176mg 0.147mg 2%
Carbs 3.59g 1.35g 1%
Manganese 0.055mg 0.038mg 1%
Vitamin B3 0.024mg 0.189mg 1%
Protein per 100 calories 4.9g 7.5g N/A
Calories per 10 g protein 203kcal 133kcal N/A
Weight per 100 calories 31g 54g N/A
Unsaturated / Saturated Fat ratio 1.7 2.1 N/A
Net carbs 3.59g 1.35g N/A
Sugar 0.56g 0.94g N/A
Vitamin K 0.7µg 0.4µg 0%
Tryptophan 0.177mg 0.282mg 0%
Threonine 0.687mg 0.797mg 0%
Isoleucine 0.866mg 0.647mg 0%
Leucine 1.399mg 1.188mg 0%
Lysine 1.217mg 1.03mg 0%
Methionine 0.378mg 0.624mg 0%
Phenylalanine 0.681mg 0.91mg 0%
Valine 0.949mg 0.958mg 0%
Histidine 0.416mg 0.346mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
Contains more ProteinProtein +14.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +165.9%
Contains more OtherOther +57.4%
Contains more WaterWater +34.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
Contains more Mono. FatMonounsaturated fat +104.2%
Contains more Poly. FatPolyunsaturated fat +151.4%
Contains less Sat. FatSaturated fat -62.4%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.