Egg White vs. Goat Cheese
Nutrition comparison of Egg White 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 white
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and goat cheese:
- Both egg white and goat cheese are high in protein.
- Goat cheese has more thiamin, niacin, Vitamin B6 and Vitamin B12.
- Goat cheese has signficantly more iron than egg white.
- Goat cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and egg white has 86% less calories than goat cheese - egg white has 52 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to goat cheese per calorie. Egg white has a macronutrient ratio of 91:6:4 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Goat Cheese | |
|---|---|---|
| Protein | 91% | 24% |
| Carbohydrates | 6% | ~ |
| Fat | 4% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and goat cheese are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in egg white and goat cheese are both made of 100% sugar.
sugar
Egg white and goat cheese contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both egg white and goat cheese are high in protein. Goat cheese has 98% more protein than egg white - egg white has 10.9g 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 white has less saturated fat than goat cheese - goat cheese has 20.6g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than egg white - goat cheese has 407ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than egg white - goat cheese has 22iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Goat cheese and egg white contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Goat cheese and egg white contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Goat cheese has more thiamin, niacin, Vitamin B6 and Vitamin B12. Both egg white and goat cheese contain significant amounts of riboflavin, pantothenic acid and folate.
| Egg White | Goat Cheese | |
|---|---|---|
| Thiamin | 0.004 MG | 0.072 MG |
| Riboflavin | 0.439 MG | 0.676 MG |
| Niacin | 0.105 MG | 1.148 MG |
| Pantothenic acid | 0.19 MG | 0.19 MG |
| Vitamin B6 | 0.005 MG | 0.06 MG |
| Folate | 4 UG | 2 UG |
| Vitamin B12 | 0.09 UG | 0.22 UG |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 41 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than egg white - egg white has 0.08mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Egg white and goat cheese contain similar amounts of potassium - egg white has 163mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg White or Goat Cheese .
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Goat Cheese (Cheese, goat, semisoft type) .
Egg White 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 white or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and egg white has 90% less calories than goat cheese - egg white has 52 calories in 100g and goat cheese has 364 calories.
Is egg white or goat cheese better for protein?
Both egg white and goat cheese are high in protein. Goat cheese has 100% more protein than egg white - egg white has 10.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Does egg white or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 41 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and goat cheese has 298mg of calcium.