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.
Detailed nutritional comparison of egg white and goat cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Egg White src
Image of Goat Cheese src

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 89:5:6 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Goat Cheese
Protein 89% 24%
Carbohydrates 5% ~
Fat 6% 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 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 White (Egg, white, raw, fresh) and Goat Cheese (Cheese, goat, semisoft type) .

Egg White g

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G Water G
G Starch G
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