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Goat vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between Goat and Beef?

  • Goat is richer in Copper, Vitamin B2, Zinc, and Iron, while Beef is higher in Vitamin B12, Vitamin B6, Selenium, Vitamin B3, and Phosphorus.
  • Beef's daily need coverage for Vitamin B12 is 126% higher.
  • Beef has 3 times less Copper than Goat. Goat has 0.303mg of Copper, while Beef has 0.097mg.
  • Goat is lower in Saturated Fat.

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

Infographic

Goat vs Beef 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.
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%
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%
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%
Contains more MagnesiumMagnesium +∞%
Contains more PhosphorusPhosphorus +28.9%
Contains less SodiumSodium -37.2%
Contains more SeleniumSelenium +115.3%

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.
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%
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +253.8%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated Fat -64.2%
Contains more Mono. FatMonounsaturated Fat +101%
Contains more Poly. FatPolyunsaturated fat +131.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Beef
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 Goat Beef Opinion
Calories 143kcal 169kcal Beef
Protein 27.1g 27.55g Beef
Fats 3.03g 6.54g Beef
Cholesterol 75mg 85mg Goat
Vitamin D 0IU 3IU Beef
Magnesium 0mg 14mg Beef
Calcium 17mg 13mg Goat
Potassium 405mg 352mg Goat
Iron 3.73mg 3.04mg Goat
Copper 0.303mg 0.097mg Goat
Zinc 5.27mg 3.7mg Goat
Phosphorus 201mg 259mg Beef
Sodium 86mg 54mg Beef
Vitamin A 0IU 6IU Beef
Vitamin A 0µg 2µg Beef
Vitamin E 0.34mg 0.25mg Goat
Vitamin D 0µg 0.1µg Beef
Manganese 0.042mg 0.009mg Goat
Selenium 11.8µg 25.4µg Beef
Vitamin B1 0.09mg 0.074mg Goat
Vitamin B2 0.61mg 0.4mg Goat
Vitamin B3 3.95mg 5.76mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0mg 0.669mg Beef
Vitamin B12 1.19µg 4.21µg Beef
Vitamin K 1.2µg 1.6µg Beef
Folate 5µg 7µg Beef
Trans Fat 0.375g Goat
Choline 106.4mg 75.6mg Goat
Saturated Fat 0.93g 2.595g Goat
Monounsaturated Fat 1.36g 2.734g Beef
Polyunsaturated fat 0.23g 0.532g Beef
Tryptophan 0.403mg 0.359mg Goat
Threonine 1.29mg 1.534mg Beef
Isoleucine 1.371mg 1.52mg Beef
Leucine 2.258mg 2.833mg Beef
Lysine 2.016mg 3.178mg Beef
Methionine 0.726mg 0.871mg Beef
Phenylalanine 0.941mg 1.299mg Beef
Valine 1.452mg 1.603mg Beef
Histidine 0.565mg 1.244mg Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - ALA 0.013g Beef
Omega-3 - DPA 0g 0.011g 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
Goat Beef
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
35%
Goat
76%
Beef
Minerals Daily Need Coverage Score
59%
Goat
55%
Beef

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