Fried Egg vs. Goat Cheese
Nutrition comparison of Cooked Fried 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
fried egg
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and goat cheese:
- Both fried egg and goat cheese are high in Vitamin A, calcium, calories and protein.
- Fried egg is a great source of Vitamin D.
- Goat cheese has more beta-carotene than fried egg, however, fried egg contains more lutein + zeaxanthin than goat cheese.
- Goat cheese has more niacin, however, fried egg contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried egg and goat cheese are high in calories. Goat cheese has 86% more calories than fried egg - fried egg has 196 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, fried egg is heavier in protein, lighter in fat and similar to goat cheese for carbs. Fried egg has a macronutrient ratio of 29:2:70 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Goat Cheese | |
|---|---|---|
| Protein | 29% | 24% |
| Carbohydrates | 2% | ~ |
| Fat | 70% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both fried egg and goat cheese are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in fried egg and goat cheese are both made of 100% sugar.
sugar
Fried egg and goat cheese contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both fried egg and goat cheese are high in protein. Goat cheese has 59% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and fried egg has 79% less saturated fat than goat cheese - fried egg has 4.3g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both fried egg and goat cheese are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and goat cheese has 80% less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both fried egg and goat cheese are high in Vitamin A. Goat cheese has 86% more Vitamin A than fried egg - fried egg has 219ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has 300% more Vitamin D than goat cheese - fried egg has 88iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Fried egg and goat cheese contain similar amounts of Vitamin E - fried egg has 1.3mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Fried egg and goat cheese contain similar amounts of Vitamin K - fried egg has 5.6ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more niacin, however, fried egg contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both fried egg and goat cheese contain significant amounts of thiamin and riboflavin.
| Fried Egg | Goat Cheese | |
|---|---|---|
| Thiamin | 0.044 MG | 0.072 MG |
| Riboflavin | 0.495 MG | 0.676 MG |
| Niacin | 0.082 MG | 1.148 MG |
| Pantothenic acid | 1.66 MG | 0.19 MG |
| Vitamin B6 | 0.184 MG | 0.06 MG |
| Folate | 51 UG | 2 UG |
| Vitamin B12 | 0.97 UG | 0.22 UG |
Minerals
calcium
Both fried egg and goat cheese are high in calcium. Goat cheese has 381% more calcium than fried egg - fried egg has 62mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Fried egg and goat cheese contain similar amounts of iron - fried egg has 1.9mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Fried egg and goat cheese contain similar amounts of potassium - fried egg has 152mg 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 fried egg per 100 grams, however, fried egg contains more lutein + zeaxanthin than goat cheese per 100 grams.
| Fried Egg | Goat Cheese | |
|---|---|---|
| beta-carotene | 35 UG | 77 UG |
| lutein + zeaxanthin | 543 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than goat cheese per 100 grams.
| Fried Egg | Goat Cheese | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 2.781 G | 0.709 G |
| Total | 2.8 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: Fried Egg (Egg, whole, cooked, fried) and Goat Cheese (Cheese, goat, semisoft type) .
Cooked Fried 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 fried egg or goat cheese contain more calories in 100 grams?Both fried egg and goat cheese are high in calories. Goat cheese has 90% more calories than fried egg - fried egg has 196 calories in 100g and goat cheese has 364 calories.
Does fried egg or goat cheese contain more calcium?
Both fried egg and goat cheese are high in calcium. Goat cheese has 380% more calcium than fried egg - fried egg has 62mg of calcium in 100 grams and goat cheese has 298mg of calcium.