Eggs are rich in high-quality protein, its amino acid composition and the human body needs the closest, high nutritional value. Roughly speaking, the nutrition of eggs is similar. First of all, the protein content of all kinds of eggs is similar, the highest egg for about 12%, goose eggs slightly lower for 11%. Secondly, eggs are very rich in vitamins, and more complete varieties, including all the b vitamins, vitamins a, d, e, k and trace amounts of vitamin c. Duck eggs, goose eggs and quail eggs vitamin content is generally higher than that of eggs. Then from the minerals to compare, duck eggs contain more calcium, phosphorus, potassium, iron; goose eggs, quail eggs of iron and selenium content is more abundant. Although many people know that eggs are nutritious, but still not quite dare to eat, mainly for fear of high cholesterol content. In fact, according to every 100 grams of whole eggs, goose eggs contain 704 mg of cholesterol, eggs 585 mg, duck eggs 565 mg, quail eggs 515 mg. Calculated on the basis of an egg of about 50 grams, a duck egg weighing about 70 grams, a goose egg of about 130 grams and a quail egg of about 10 grams, the cholesterol content of a duck egg is equal to about 1.4 eggs. The cholesterol content of a goose egg is equal to about 3.1 eggs, and the cholesterol content of a quail egg is equal to about 0.2 eggs. Eggs can be eaten in a variety of ways, hard-boiled eggs are the best way to eat, fried eggs have a greater loss of vitamins, and raw eggs will hinder the digestion and absorption of protein. Duck eggs are cool, can clear heat and nourish yin, but some fishy flavor, used to make salted duck eggs taste better. However, because of more cholesterol, eat half a salted duck egg every day. Goose eggs are sweet and warm, nourish the middle and benefit the qi, but the texture is rough, the smell of grass is heavier, and bacon with the omelette, or made into a bad egg is more delicious. A goose egg is best shared by two or three people. Quail eggs are an ideal tonic for the weak, the elderly and children. They can be boiled until fully cooked, then shelled and used in meat dishes, soups or in salads. It's best to eat five quail eggs a day. (Song Xin, a nutritionist at Beijing Chaoyang Hospital)