Boiled Egg vs. Goat Cheese
Nutrition comparison of Cooked Boiled 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
cooked
boiled egg
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and goat cheese:
- Both boiled egg and goat cheese are high in Vitamin A, calcium, calories and protein.
- Boiled egg is a great source of Vitamin D.
- Goat cheese has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than goat cheese.
- Goat cheese has more niacin, however, boiled egg contains more pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both boiled egg and goat cheese are high in calories. Goat cheese has 135% more calories than boiled egg - boiled egg has 155 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to goat cheese for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Goat Cheese | |
|---|---|---|
| Protein | 34% | 24% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and goat cheese are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in boiled egg and goat cheese are both made of 100% sugar.
sugar
Boiled egg and goat cheese contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both boiled egg and goat cheese are high in protein. Goat cheese has 72% more protein than boiled egg - boiled 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 boiled egg has 84% less saturated fat than goat cheese - boiled egg has 3.3g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and goat cheese has 79% less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both boiled egg and goat cheese are high in Vitamin A. Goat cheese has 173% more Vitamin A than boiled egg - boiled egg has 149ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 295% more Vitamin D than goat cheese - boiled egg has 87iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Boiled egg and goat cheese contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Boiled egg and goat cheese contain similar amounts of Vitamin K - boiled 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, boiled egg contains more pantothenic acid, folate and Vitamin B12. Both boiled egg and goat cheese contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Boiled Egg | Goat Cheese | |
|---|---|---|
| Thiamin | 0.066 MG | 0.072 MG |
| Riboflavin | 0.513 MG | 0.676 MG |
| Niacin | 0.064 MG | 1.148 MG |
| Pantothenic acid | 1.398 MG | 0.19 MG |
| Vitamin B6 | 0.121 MG | 0.06 MG |
| Folate | 44 UG | 2 UG |
| Vitamin B12 | 1.11 UG | 0.22 UG |
Minerals
calcium
Both boiled egg and goat cheese are high in calcium. Goat cheese has 496% more calcium than boiled egg - boiled egg has 50mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has 36% more iron than boiled egg - boiled egg has 1.2mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Boiled egg and goat cheese contain similar amounts of potassium - boiled egg has 126mg 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, goat cheese has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than goat cheese per 100 grams.
| Boiled Egg | Goat Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 77 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both boiled egg and goat cheese contain significant amounts of linoleic acid.
| Boiled Egg | Goat Cheese | |
|---|---|---|
| linoleic acid | 1.188 G | 0.709 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Goat Cheese (Cheese, goat, semisoft type) .
Cooked Boiled 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 boiled egg or goat cheese contain more calories in 100 grams?Both boiled egg and goat cheese are high in calories. Goat cheese has 140% more calories than boiled egg - boiled egg has 155 calories in 100g and goat cheese has 364 calories.
Is boiled egg or goat cheese better for protein?
Both boiled egg and goat cheese are high in protein. Goat cheese has 70% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Does boiled egg or goat cheese contain more calcium?
Both boiled egg and goat cheese are high in calcium. Goat cheese has 500% more calcium than boiled egg - boiled egg has 50mg of calcium in 100 grams and goat cheese has 298mg of calcium.