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Lamb vs. Goat — In-Depth Nutrition Comparison

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Significant differences between lamb and goat

  • Lamb has more vitamin B12, selenium, and vitamin B3; however, goat is richer in vitamin B2, copper, and iron.
  • Lamb covers your daily vitamin B12 needs 59% more than goat.
  • Goat has 12 times less saturated fat than lamb. Lamb has 8.83g of saturated fat, while goat has 0.71g.

Specific food types used in this comparison are Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Goat, raw.

Infographic

Lamb 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.
Lamb
Lamb
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Goat
Goat
4
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 CalciumCalcium +30.8%
Contains more ZincZinc +11.5%
Contains less SodiumSodium -12.2%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +50.5%
Contains more CopperCopper +115.1%
Contains more ManganeseManganese +72.7%
~equal in Phosphorus ~180mg

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.
Lamb
Lamb
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Goat
Goat
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 28% 113% 70% 0% 0% 141% 0% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +77.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +125.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
Contains more Vitamin B2Vitamin B2 +96%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.11mg

All nutrients comparison - raw data values

Nutrient Lamb Goat DV% diff.
Vitamin B12 2.55µg 1.13µg 59%
Saturated fat 8.83g 0.71g 37%
Selenium 26.4µg 8.8µg 32%
Fats 20.94g 2.31g 29%
Monounsaturated fat 8.82g 1.03g 19%
Vitamin B2 0.25mg 0.49mg 18%
Vitamin B3 6.66mg 3.75mg 18%
Choline 93.7mg 17%
Copper 0.119mg 0.256mg 15%
Cholesterol 97mg 57mg 13%
Vitamin B5 0.66mg 13%
Iron 1.88mg 2.83mg 12%
Vitamin B6 0.13mg 10%
Calories 294kcal 109kcal 9%
Polyunsaturated fat 1.51g 0.17g 9%
Protein 24.52g 20.6g 8%
Magnesium 23mg 5%
Zinc 4.46mg 4mg 4%
Vitamin K 4.6µg 4%
Folate 18µg 5µg 3%
Potassium 310mg 385mg 2%
Vitamin D 0.1µg 1%
Phosphorus 188mg 180mg 1%
Vitamin E 0.14mg 1%
Manganese 0.022mg 0.038mg 1%
Vitamin B1 0.1mg 0.11mg 1%
Protein per 100 calories 8.3g 19g N/A
Calories per 10 g protein 120kcal 53kcal N/A
Weight per 100 calories 34g 92g N/A
Unsaturated / Saturated Fat ratio 1.2 1.7 N/A
Vitamin D* 2 IU 0%
Calcium 17mg 13mg 0%
Sodium 72mg 82mg 0%
Tryptophan 0.287mg 0.306mg 0%
Threonine 1.05mg 0.981mg 0%
Isoleucine 1.183mg 1.042mg 0%
Leucine 1.908mg 1.716mg 0%
Lysine 2.166mg 1.532mg 0%
Methionine 0.629mg 0.552mg 0%
Phenylalanine 0.998mg 0.715mg 0%
Valine 1.323mg 1.103mg 0%
Histidine 0.777mg 0.429mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 +19%
Contains more FatsFats +806.5%
Contains more WaterWater +41.2%
Contains more OtherOther +52.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 +756.3%
Contains more Poly. FatPolyunsaturated fat +788.2%
Contains less Sat. FatSaturated fat -92%

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.