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Beef vs. Goat — In-Depth Nutrition Comparison

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What are the main differences between Beef and Goat?

  • Beef is richer in Vitamin B12, Vitamin B6, Selenium, Vitamin B3, and Phosphorus, while Goat is higher in Copper, Vitamin B2, Zinc, and Iron.
  • Beef's daily need coverage for Vitamin B12 is 126% higher.
  • Goat is lower in Saturated Fat.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Game meat, goat, cooked, roasted types in this comparison.

Infographic

Beef vs Goat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more PhosphorusPhosphorus +28.9%
Contains less SodiumSodium -37.2%
Contains more SeleniumSelenium +115.3%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +22.7%
Contains more CopperCopper +212.4%
Contains more ZincZinc +42.4%
Contains more ManganeseManganese +366.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 5% 3% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Goat
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +253.8%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +40%
Contains more Vitamin EVitamin E +36%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more CholineCholine +40.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +115.8%
Contains more OtherOther +730%
~equal in Protein ~27.1g
~equal in Carbs ~0g
~equal in Water ~68.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
2
44% 47% 9%
Saturated Fat: Sat. Fat 2.595 g
Monounsaturated Fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Goat
1
37% 54% 9%
Saturated Fat: Sat. Fat 0.93 g
Monounsaturated Fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated Fat +101%
Contains more Poly. FatPolyunsaturated fat +131.3%
Contains less Sat. FatSaturated Fat -64.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Goat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Beef Goat Opinion
Calories 169kcal 143kcal Beef
Protein 27.55g 27.1g Beef
Fats 6.54g 3.03g Beef
Cholesterol 85mg 75mg Goat
Vitamin D 3IU 0IU Beef
Magnesium 14mg 0mg Beef
Calcium 13mg 17mg Goat
Potassium 352mg 405mg Goat
Iron 3.04mg 3.73mg Goat
Copper 0.097mg 0.303mg Goat
Zinc 3.7mg 5.27mg Goat
Phosphorus 259mg 201mg Beef
Sodium 54mg 86mg Beef
Vitamin A 6IU 0IU Beef
Vitamin A 2µg 0µg Beef
Vitamin E 0.25mg 0.34mg Goat
Vitamin D 0.1µg 0µg Beef
Manganese 0.009mg 0.042mg Goat
Selenium 25.4µg 11.8µg Beef
Vitamin B1 0.074mg 0.09mg Goat
Vitamin B2 0.4mg 0.61mg Goat
Vitamin B3 5.76mg 3.95mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0.669mg 0mg Beef
Vitamin B12 4.21µg 1.19µg Beef
Vitamin K 1.6µg 1.2µg Beef
Folate 7µg 5µg Beef
Trans Fat 0.375g Goat
Choline 75.6mg 106.4mg Goat
Saturated Fat 2.595g 0.93g Goat
Monounsaturated Fat 2.734g 1.36g Beef
Polyunsaturated fat 0.532g 0.23g Beef
Tryptophan 0.359mg 0.403mg Goat
Threonine 1.534mg 1.29mg Beef
Isoleucine 1.52mg 1.371mg Beef
Leucine 2.833mg 2.258mg Beef
Lysine 3.178mg 2.016mg Beef
Methionine 0.871mg 0.726mg Beef
Phenylalanine 1.299mg 0.941mg Beef
Valine 1.603mg 1.452mg Beef
Histidine 1.244mg 0.565mg Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - ALA 0.013g Beef
Omega-3 - DPA 0.011g 0g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Goat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
76%
Beef
35%
Goat
Minerals Daily Need Coverage Score
55%
Beef
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 1.665g)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 32mg)
Which food is cheaper?
Beef
Beef is cheaper (difference - $2)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.