Egg Yolk vs. Goat Cheese
Nutrition comparison of Egg Yolk 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 yolk
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and goat cheese:
- Both egg yolk and goat cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Egg yolk has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, goat cheese contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and goat cheese are high in calories. Goat cheese has 13% more calories than egg yolk - egg yolk has 322 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, egg yolk is lighter in protein, heavier in carbs and similar to goat cheese for fat. Egg yolk has a macronutrient ratio of 20:5:75 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Goat Cheese | |
|---|---|---|
| Protein | 20% | 24% |
| Carbohydrates | 5% | ~ |
| Fat | 75% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and goat cheese are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Egg yolk and goat cheese contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both egg yolk and goat cheese are high in protein. Goat cheese has 36% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both egg yolk and goat cheese are high in saturated fat. Goat cheese has 116% more saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and goat cheese has 93% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both egg yolk and goat cheese are high in Vitamin A. Goat cheese has a little more Vitamin A (7%) than egg yolk by weight - egg yolk has 381ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 891% more Vitamin D than goat cheese - egg yolk has 218iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Egg yolk has 892% more Vitamin E than goat cheese - egg yolk has 2.6mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Egg yolk and goat cheese contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, goat cheese contains more niacin. Both egg yolk and goat cheese contain significant amounts of riboflavin.
| Egg Yolk | Goat Cheese | |
|---|---|---|
| Thiamin | 0.176 MG | 0.072 MG |
| Riboflavin | 0.528 MG | 0.676 MG |
| Niacin | 0.024 MG | 1.148 MG |
| Pantothenic acid | 2.99 MG | 0.19 MG |
| Vitamin B6 | 0.35 MG | 0.06 MG |
| Folate | 146 UG | 2 UG |
| Vitamin B12 | 1.95 UG | 0.22 UG |
Minerals
calcium
Both egg yolk and goat cheese are high in calcium. Goat cheese has 131% more calcium than egg yolk - egg yolk has 129mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Egg yolk is a great source of iron and it has 69% more iron than goat cheese - egg yolk has 2.7mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Goat cheese has 45% more potassium than egg yolk - egg yolk has 109mg 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, both egg yolk and goat cheese contain significant amounts of beta-carotene.
| Egg Yolk | Goat Cheese | |
|---|---|---|
| beta-carotene | 88 UG | 77 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than goat cheese per 100 grams.
| Egg Yolk | Goat Cheese | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.709 G |
| Total | 3.976 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 Yolk (Egg, yolk, raw, fresh) and Goat Cheese (Cheese, goat, semisoft type) .
Egg Yolk 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 yolk or goat cheese contain more calories in 100 grams?Both egg yolk and goat cheese are high in calories. Goat cheese has 10% more calories than egg yolk - egg yolk has 322 calories in 100g and goat cheese has 364 calories.
Does egg yolk or goat cheese contain more calcium?
Both egg yolk and goat cheese are high in calcium. Goat cheese has 130% more calcium than egg yolk - egg yolk has 129mg of calcium in 100 grams and goat cheese has 298mg of calcium.