Let’s find out the difference in nutritional content between the different types of poultry eggs.
Everyone knows that eggs are a very nutritious and versatile food.
In life we often meet chicken eggs, duck eggs, goose eggs, quail eggs, pigeon eggs. From these basic types are also born countless processed variations such as scrambled eggs, salted eggs, baked eggs … all delicious dishes.
But, when it comes to nutritional nature, what’s the difference between these eggs?
The protein
By comparison, studies basically show that there isn’t much difference between types of poultry eggs, with the protein content mostly being 13g / 100g. The type with the lowest protein content is the chicken egg, with a value of 12g / 100g; The type with the highest protein content is pigeon eggs, but only around 14g / 100g.
As a result, there is little nutritional difference between different egg products, so consumers don’t need to follow this criterion too closely.
Fat
The fat content of different types of eggs varies, but not too much. In concrete terms, the fat content of duck eggs is the highest (14 g / 100 g) and chicken eggs are the least fat (8.8 g / 100 g).
Vitamin
By comparing several egg products, it was found that there can be big differences in the content of some vitamins.
Regarding vitamin D, chicken eggs contain the most with more than 80 IU units, almost 30% more than other egg products.
But when comparing vitamin B12, the amount of vitamin B12 in duck and goose eggs is slightly higher.
In addition, vitamin A, vitamin E and vitamin K were not significantly different in egg products.
Overall, the average amount of eggs and egg products consumed per day is quite limited, so they are not in themselves a recommended vitamin-rich food source.
Trace elements
Many people are interested in the iron content of chicken eggs, but in fact the amount of iron in chicken eggs is very low (1.8mg / 100g), other types of eggs are similar.
But for calcium, the calcium content of some egg products is around 60 mg / 100 g, indicating a fairly strong additive effect.
Especially for zinc, with the exception of higher grade turkey eggs, other types of eggs are almost the same at low levels, around 1.3-1.6%.
In summary, the dosage of the nutrients present in the different egg products makes little difference. Whether it’s chicken eggs, duck egg, goose or quail egg, pigeon egg or even ostrich egg. They don’t have too much of a difference in nutrient content.
Internet rumors
Many claims online say that “eating chicken eggs can cure high blood pressure”, “eating quail eggs can prevent asthma” or “goose eggs can remove freckles” … all are unreliable information.
But why are some eggs more expensive? In fact, the price of eggs has nothing to do with the nutritional value, but because the cost of breeding these birds is too high or they have low production.
How should different groups of people eat eggs?
According to nutrition experts, the average person should eat eggs in moderation, while some special groups may eat more eggs.
For example, for healthy people, in order to ensure an adequate supply of high-quality protein from meat and dairy products, it is recommended to eat an average of 1 egg (about 50 grams) per day, or other eggs of different weight. equivalent amount.
As for pregnant and breastfeeding women, people looking to build muscle, people who exercise a lot every day, school-aged children (adolescents) who grow and develop without frills. , egg consumption can be increased appropriately. Consumption can range from 2 to 3 fruits per day.
What should you watch out for when eating eggs?
The most important thing is to be careful with the egg yolk and try to eat the whole egg.
Some people worry about the amount of cholesterol in egg yolks, but there is no evidence that “eating too much cholesterol will harm the body.” Dietary guidelines in many countries have abolished so-called “cholesterol limits” on daily intake.
With chicken eggs, the yolk is better than the white because it contains nutrients such as lecithin, vitamins and minerals, calcium, iron and zinc … including the content and level of absorption. Whites, despite their white color, are actually not as high in calcium as you might think.
