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Beef vs. Goat — In-Depth Nutrition Comparison

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A recap on the differences between beef and goat

  • Beef is higher in vitamin B12, selenium, vitamin B3, phosphorus, and monounsaturated fat, yet goat is higher in copper and vitamin B2.
  • Beef covers your daily vitamin B12 needs 128% more than goat.
  • Beef contains 4 times more saturated fat than goat. While beef contains 2.595g of saturated fat, goat contains only 0.71g.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Goat, raw.

Infographic

Beef vs Goat infographic
Infographic link

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
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
Goat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 3.9% 34% 106% 85% 109% 77% 11% 5% 48%
Contains more MagnesiumMagnesium +∞%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -34.1%
Contains more SeleniumSelenium +188.6%
Contains more CopperCopper +163.9%
Contains more ManganeseManganese +322.2%
~equal in Calcium ~13mg
~equal in Potassium ~385mg
~equal in Iron ~2.83mg
~equal in Zinc ~4mg

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
Beef
10
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Goat
Goat
2
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% 0% 0% 28% 113% 70% 0% 0% 141% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +272.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +22.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beef Goat DV% diff.
Vitamin B12 4.21µg 1.13µg 128%
Vitamin B6 0.669mg 51%
Selenium 25.4µg 8.8µg 30%
Copper 0.097mg 0.256mg 18%
Choline 75.6mg 14%
Protein 27.55g 20.6g 14%
Vitamin B3 5.76mg 3.75mg 13%
Phosphorus 259mg 180mg 11%
Vitamin B5 0.481mg 10%
Cholesterol 85mg 57mg 9%
Saturated fat 2.595g 0.71g 9%
Fats 6.54g 2.31g 7%
Vitamin B2 0.4mg 0.49mg 7%
Monounsaturated fat 2.734g 1.03g 4%
Vitamin B1 0.074mg 0.11mg 3%
Calories 169kcal 109kcal 3%
Iron 3.04mg 2.83mg 3%
Zinc 3.7mg 4mg 3%
Magnesium 14mg 3%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.532g 0.17g 2%
Manganese 0.009mg 0.038mg 1%
Vitamin D 0.1µg 1%
Sodium 54mg 82mg 1%
Potassium 352mg 385mg 1%
Vitamin K 1.6µg 1%
Folate 7µg 5µg 1%
Vitamin D 3IU 0%
Calcium 13mg 13mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.306mg 0%
Threonine 1.534mg 0.981mg 0%
Isoleucine 1.52mg 1.042mg 0%
Leucine 2.833mg 1.716mg 0%
Lysine 3.178mg 1.532mg 0%
Methionine 0.871mg 0.552mg 0%
Phenylalanine 1.299mg 0.715mg 0%
Valine 1.603mg 1.103mg 0%
Histidine 1.244mg 0.429mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
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
Goat
2
21% 2% 76%
Protein: 20.6 g
Fats: 2.31 g
Carbs: 0 g
Water: 75.84 g
Other: 1.25 g
Contains more ProteinProtein +33.7%
Contains more FatsFats +183.1%
Contains more WaterWater +15.4%
Contains more OtherOther +525%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
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
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.71 g
Monounsaturated fat: Mono. Fat 1.03 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains more Mono. FatMonounsaturated fat +165.4%
Contains more Poly. FatPolyunsaturated fat +212.9%
Contains less Sat. FatSaturated fat -72.6%

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/175303/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.