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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Egg source
Image of Goat Cheese source

Calories and Carbs

calories

Both egg and goat cheese are high in calories - egg has 143kcal of calories per 100 grams and goat cheese has 364kcal of calories.

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 - 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 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

Egg and goat cheese contain similar amounts of trans fat - egg has 0.04g of trans fat per 100 grams and goat cheese does not contain significant amounts.

Vitamins

Vitamin A

Both egg and goat cheese are high in Vitamin A - 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 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.

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 - 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) .

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Egg
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