Everyone knows that eggs are a highly nutritious food with a variety of preparation methods.
Comparison of Nutritional Value in Different Types of Eggs
In daily life, we often encounter chicken eggs, duck eggs, goose eggs, quail eggs, and pigeon eggs. From these basic types emerge countless variations such as balut, salted eggs, baked eggs… all of which are delicious dishes.
But, when delving into their nutritional essence, what are the differences between these types of eggs?
There is not much difference between types of poultry eggs.
Protein
Comparative studies essentially show that there is not much difference in protein content among different types of poultry eggs, with most containing around 13g of protein per 100g. The type with the lowest protein content is chicken eggs, at 12g/100g; the type with the highest protein is pigeon eggs, but even that is only about 14g/100g.
Therefore, there is very little nutritional difference among various egg products, so consumers do not need to pursue this criterion too rigidly.
Fat
The fat content in different types of eggs varies, but not significantly. Specifically, duck eggs have the highest fat content (14g/100g), while chicken eggs have the least fat (8.8g/100g).
Vitamins
Compared to other types of eggs, chicken eggs have the highest vitamin D content.
By comparing various egg products, it is noted that there can be significant differences in the levels of certain vitamins.
In terms of vitamin D, chicken eggs contain the most, with over 80 IU, which is nearly 30% higher than that of other egg products.
However, when comparing vitamin B12, duck and goose eggs contain slightly higher levels.
Additionally, the levels of vitamins A, E, and K do not differ much among egg products.
Overall, the average consumption of eggs and egg products per day is quite limited, so they are not considered a rich source of vitamins recommended for consumption.
Trace Minerals
The nutrient content in different egg products shows very little difference.
Many people are interested in the iron content of chicken eggs, but in reality, the iron in chicken eggs is very low (1.8 mg/100g), and other types of eggs are similar.
However, for calcium, the calcium content in some egg products is about 60 mg/100g, indicating a significant supplementation effect.
As for zinc, except for turkey eggs which have a higher content, other types of eggs are generally similar at low levels, around 1.3-1.6%.
In summary, the nutrient levels in various egg products show very little difference. Whether it is chicken eggs, duck eggs, goose eggs, quail eggs, pigeon eggs, or even ostrich eggs, there is not a significant difference in nutrient content.
Internet Myths
In fact, the price of different types of eggs has no relation to their nutritional value.
Many claims online state: “eating chicken eggs can cure high blood pressure,” “eating quail eggs can prevent asthma,” or “goose eggs can eliminate freckles”… all of which are unreliable information.
But why are some types of eggs sold at higher prices? In fact, the price of different types of eggs has nothing to do with their nutritional value, but rather the high cost of raising these poultry or their low production yield.
How Different Groups Should Consume Eggs
Healthy individuals should average 1 egg (about 50 grams) per day.
According to nutrition experts, the average person should consume eggs in moderation, while certain special groups can consume more eggs.
For example, healthy individuals, ensuring adequate intake of high-quality protein from meat and dairy, should average 1 egg (about 50 grams) per day or equivalent types of eggs.
For pregnant women, breastfeeding mothers, those wanting to build muscle, active individuals, and school-aged children (teenagers) who are growing and developing, provided there are no issues with lipid levels and blood pressure, the egg intake can be increased appropriately. The consumption can range from 2 to 3 eggs per day.
Important Considerations When Eating Eggs
Egg yolks contain more nutrients than egg whites.
The most important thing is to pay attention to the egg yolk and try to eat the whole egg.
Some people are concerned about the cholesterol content in egg yolks, but there is no evidence to suggest that “eating high cholesterol is harmful to the body.” Dietary guidelines in many countries have eliminated the so-called “cholesterol limit” in daily intake.
In chicken eggs, the yolk is better than the white, as it contains nutrients such as lecithin, vitamins, and minerals like calcium, iron, and zinc… including both content and absorption rates. The egg white, although white, actually does not contain as much calcium as many people mistakenly believe.
Types of Eggs to Limit and Minimize Consumption
Overnight Eggs
No matter the type of egg, they should not be consumed after being left overnight, as eggs are highly protein-rich foods. If left too long, bacteria can penetrate the egg and proliferate, leading to the production of harmful microbes and substances. Consequently, consumers are at high risk of food poisoning, compromising their health.
Century Eggs
Pregnant women, the elderly, and children with weak stomachs should avoid century eggs.
Century eggs are a delicious, refreshing dish quite popular in China during the summer, although they can adversely affect digestion and food absorption if consumed excessively. Therefore, pregnant women, the elderly, and children with weak stomachs should avoid them.
Moreover, it is very difficult to distinguish whether the century eggs on the market are soaked in industrial chemicals or food-grade substances. If they are from industrial chemicals, these harmful substances can seep into the egg, accumulating in the body and leading to heavy metal levels exceeding safe thresholds, thus causing liver damage, especially for individuals with genetic deficiencies who are more prone to toxicity.
Experts say the only way to verify whether century eggs are toxic or not is to check the source and monitor the processing process.
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