Egg vs. Goat Cheese
Nutrition comparison of Egg and Goat Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and goat cheese:
- Both egg and goat cheese are high in Vitamin A, calcium, calories and protein.
- Egg has more lutein + zeaxanthin than goat cheese, however, goat cheese contains more beta-carotene than egg.
- Egg is a great source of Vitamin D.
- Goat cheese has more niacin, however, egg contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and goat cheese are high in calories. Goat cheese has 155% more calories than egg - egg has 143 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to goat cheese for carbs. Egg has a macronutrient ratio of 36:2:62 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Goat Cheese | |
|---|---|---|
| Protein | 36% | 24% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and goat cheese are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in egg and goat cheese are both made of 100% sugar.
sugar
Egg and goat cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both egg and goat cheese are high in protein. Goat cheese has 72% more protein than egg - egg has 12.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and egg has 85% less saturated fat than goat cheese - egg has 3.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both egg and goat cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Egg is high in cholesterol and goat cheese has 79% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both egg and goat cheese are high in Vitamin A. Goat cheese has 154% more Vitamin A than egg - egg has 160ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 273% more Vitamin D than goat cheese - egg has 82iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Egg and goat cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Egg and goat cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more niacin, however, egg contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and goat cheese contain significant amounts of thiamin and riboflavin.
| Egg | Goat Cheese | |
|---|---|---|
| Thiamin | 0.04 MG | 0.072 MG |
| Riboflavin | 0.457 MG | 0.676 MG |
| Niacin | 0.075 MG | 1.148 MG |
| Pantothenic acid | 1.533 MG | 0.19 MG |
| Vitamin B6 | 0.17 MG | 0.06 MG |
| Folate | 47 UG | 2 UG |
| Vitamin B12 | 0.89 UG | 0.22 UG |
Minerals
calcium
Both egg and goat cheese are high in calcium. Goat cheese has 432% more calcium than egg - egg has 56mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Egg and goat cheese contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Egg and goat cheese contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, egg has more lutein + zeaxanthin than goat cheese per 100 grams, however, goat cheese contains more beta-carotene than egg per 100 grams.
| Egg | Goat Cheese | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 77 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than goat cheese per 100 grams.
| Egg | Goat Cheese | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.709 G |
| Total | 1.577 G | 0.709 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Goat Cheese (Cheese, goat, semisoft type) .
Egg g
()
|
Daily Values (%) |
Goat Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or goat cheese contain more calories in 100 grams?Both egg and goat cheese are high in calories. Goat cheese has 160% more calories than egg - egg has 143 calories in 100g and goat cheese has 364 calories.
Is egg or goat cheese better for protein?
Both egg and goat cheese are high in protein. Goat cheese has 70% more protein than egg - egg has 12.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Does egg or goat cheese contain more calcium?
Both egg and goat cheese are high in calcium. Goat cheese has 430% more calcium than egg - egg has 56mg of calcium in 100 grams and goat cheese has 298mg of calcium.