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Rabbit meat vs Goat meat: Which one is more nutritious and healthy?

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on December 22, 2021
Education: Nutrition & Microbiology at YSU
Rabbit Meat
vs
Goat

Summary

Rabbit meat is high in vitamins; Vitamin B12, Vitamin B3, and Folate. It also has more iron and selenium, protein, and less sodium.

On the other hand, goat meat has more Vitamin B2, Vitamin B6, zinc, copper, magnesium, less cholesterol, and saturated fat.

Introduction

Rabbit meat and goat are not part of most people’s everyday diet, and consumption of both is not as typical as other types of meat consumption.

Goats and rabbits are mammals, but rabbit meat falls under the proper and ground game category. Farm-raised rabbits are raised optimally for human consumption in terms of nutrient content.

Today, we will compare rabbit meat and goat, highlighting the main differences and health impacts.

What’s The Actual Difference?

Classification

Rabbit meat is generally classified as poultry meat. Nonetheless, due to its slightly higher myoglobin content and the fact that it is a mammal, some sources classify rabbit meat as red meat.

In the culinary world, rabbit meat is classified as white meat due to its similarity to chicken meat.

Goat meat is classified as red meat, but it is leaner and contains less cholesterol and fat than beef; thus, it necessitates low-heat, slow cooking to retain tenderness and moisture.

Taste and Culinary 

Besides the fact that goat meat is packed with nutrients and has many health benefits, it is also delicious. It is sweet and slightly gamy. You can use goat meat in different dishes, such as Mexican and Jamaican dishes, curries, and so on.

Rabbit meat tastes like chicken meat, but rabbit meat is gamier and dryer. In comparison to red meat, rabbit meat has a lighter taste.

You can cook rabbit meat in the same way as chicken meat. When baking rabbit meat, it is recommended to keep the temperature in the oven at least 163 °.

Price

In general, rabbit meat and goat are equal in price. 

However, depending on the quality, rabbit meat may cost $5 to $7 per pound, whereas prices for goat meat range from $13.63 to 18.24 per pound.

Nutrition

At the bottom of this page, you can find nutritional infographics that visually show the differences between rabbit meat and goat.

The food varieties used in this article are cooked and stewed wild rabbit game meat and cooked and roasted game goat.

Fats

Rabbit meat and goat have almost equal overall fat content. In particular, goat contains less saturated fat and more monounsaturated fats.

However, rabbit meat has more polyunsaturated fat than goat meat.

Calories

The number of calories in rabbit meat is higher than in goat meat. Rabbit meat has 173 calories per 100g, whereas goat contains 143 calories per 100g.

Carbs

Goat meat and rabbit meat contain no carbs; their calories are mainly based on fats and proteins.

Cholesterol

Rabbit meat has two times higher cholesterol than goat meat. Rabbit meat contains 123 mg of cholesterol, while goat has 75mg.

Minerals

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +30%
Contains more Magnesium +∞%
Contains more Phosphorus +19.4%
Contains less Sodium -47.7%
Contains more Potassium +18.1%
Contains more Zinc +121.4%
Contains more Copper +72.2%
Equal in Calcium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 182% 23% 103% 31% 6% 65% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 140% 0% 87% 36% 12% 144% 101%
Contains more Iron +30%
Contains more Magnesium +∞%
Contains more Phosphorus +19.4%
Contains less Sodium -47.7%
Contains more Potassium +18.1%
Contains more Zinc +121.4%
Contains more Copper +72.2%
Equal in Calcium - 17

Now, let’s discuss the mineral content of these two products. Both are rich in minerals. Rabbit meat has more magnesium, more iron, more phosphorus and selenium, and less sodium than goat meat.

On the other hand, goat contains more potassium, copper, and zinc.

Both products are equal in calcium.

Vitamins

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Goat
Contains more Vitamin E +20.6%
Contains more Vitamin B3 +62%
Contains more Vitamin B6 +∞%
Contains more Folate +60%
Contains more Vitamin B12 +447.1%
Contains more Vitamin K +25%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +771.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 5% 17% 120% 0% 79% 6% 814% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 23% 141% 75% 0% 0% 4% 149% 3%
Contains more Vitamin E +20.6%
Contains more Vitamin B3 +62%
Contains more Vitamin B6 +∞%
Contains more Folate +60%
Contains more Vitamin B12 +447.1%
Contains more Vitamin K +25%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +771.4%

Overall, rabbit meat is relatively richer in vitamins. It contains significantly higher Vitamin B12, Vitamin E, Vitamin K, Folate, Vitamin B3, and Vitamin B6. Besides, rabbit meat covers your recommended daily need of Vitamin B12 222% more than goat meat.

On the other hand, goat meat contains more Vitamin B1 and Vitamin B2.
Both lack Vitamin C, Vitamin A, Vitamin B5, and Vitamin D.

Glycemic Index

Rabbit meat and goat meat have glycemic indices equal to 0.

Health Benefits

Weight Loss

Goat and rabbit meat are good choices for some diets, but it's important to note how you prepare both of these foods.

Keto Diet

Since the Keto diet requires low-carb and high-fat food, rabbit meat and goat meat are excellent choices in the case of the Keto diet. Both have 0 carbs, and they have a glycemic index equal to 0. They are rich in proteins.

Nonetheless, in the case of rabbit meat, it is essential to consume it with good fats during the keto diet since it is rich in proteins and low in fats [1].

Atkins

The Atkins Diet is a low-carb diet brand. You can lose weight by eating as much protein and fat as you want while avoiding foods high in carbohydrates. The main reason low-carb diets are so effective for weight loss is that cutting carbs and increasing protein intake reduces appetite, which leads to fewer calories. Since rabbit meat does not contain carbohydrates, it is suitable for both phases and all three types of this diet [2].

Cardiovascular Health

Rabbit meat is a healthy alternative to red meat. Rabbit meat contains polyunsaturated fats, which may help to reduce the risk of cardiovascular disease. Furthermore, rabbit meat is low in sodium, which is beneficial in preventing or controlling hypertension [3].

According to research, goat meat has a relatively favorable polyunsaturated fatty acid ratio, making it a healthier choice in the case of cardiovascular issues [4].

Diabetes

Rabbit meat has 0g of carbs and has glycemic indices equal to 0. Therefore, it can be eaten for diets modified and catered to diabetic patients to control blood glucose and insulin levels. Moreover, it reduces the risks of developing type 2 diabetes [5].

Conjugated linoleic acid, found in goat meat, has anticarcinogenic and antiatherogenic properties. This acid is beneficial in some types of cancer and diabetes. However, according to studies, eating red meat, mainly processed meats, can increase your blood sugar level [6].

Cancer

Rabbit meat contains linoleic acid that has anti-carcinogenic properties. It has selenium, a mineral your body uses to make antioxidants that help combat the hardening of the arteries and cancers such as stomach, lung, and skin cancer [7].
The nitrates and nitrites present in processed red meat play a role in inhibiting bacterial growth. Based on studies, red meat consumption can contribute to increased gastric cancer risk. Besides, goat meat can increase the chances of colorectal, lung, and pancreatic cancers [8].

Other Health Benefits

Red meat is rich in iron. Our body uses this mineral to make hemoglobin and a protein in red blood cells. Red meat is also a good zinc source, which keeps the immune system working correctly [9].

Rabbit meat is recommended during pregnancy as lean meat promotes fetal growth. Plus, rabbit meat is an excellent source of Vitamin B12. Vitamin B12 deficiency in pregnant women raises the risk of neural tube defects in children [10].

Side Effects

Protein Poisoning

A low-fat diet causes protein poisoning, a severe form of malnutrition. In this case, lean meat provides nearly all of the calories.

Rabbit meat is low in fat, and the rest of the diet contains no to low fats, resulting in protein poisoning. To avoid protein poisoning, consume rabbit meat with butter or other fats [11].

Red Meat Allergy

Red meat allergy is a common food allergy that affects people of all ages. Those allergic to cat serum albumin may experience an allergic reaction to red meat, which cross-reacts with albumin. People who are allergic to alpha-gal should avoid all types of meat.

Hives, vomiting, stomach cramps, and, in rare cases, anaphylaxis are all symptoms of a red meat allergy. These symptoms usually last between three and six hours after consuming red meat [12].

Rabbit Meat Allergy

Some people can be allergic to rabbit meat. The allergy is commonly referred to as alpha-gal. Rashes, hives, difficulty breathing, hypotension, and severe stomach pains are symptoms of an alpha-gal allergy that appear 3 to 6 hours after meat consumption. Because this allergy can range from mild to fatal, it must be carefully managed, and dietary changes may be required [13].

Tularemia

Tularemia is a zoonotic infection caused by bacteria (Francisella tularensis) frequently associated with rabbit hunters and consumers of rabbit meat. Infection can occur due to contact with infected tissue during rabbit skinning or eating infected meat. Transmission can also happen due to a tick bite on the animal's skin [14].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5090657/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257606/
  4. https://academic.oup.com/af/article/4/4/33/4638810
  5. https://www.researchgate.net/publication/289674478
  6. https://pubmed.ncbi.nlm.nih.gov/30229313/
  7. ENHANCEMENT OF NUTRITIONAL QUALITY AND SAFETY IN RABBIT MEAT
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139399/
  9. https://academic.oup.com/af/article/2/4/10/4638709
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161975/
  11. https://pubmed.ncbi.nlm.nih.gov/16779921/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6488443/
  13. https://www.cdc.gov/ticks/alpha-gal/
  14. https://www.ncbi.nlm.nih.gov/books/NBK430905/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: December 22, 2021

Infographic

Rabbit Meat vs Goat infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rabbit Meat Goat
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rabbit Meat Goat Opinion
Net carbs 0g 0g
Protein 33.02g 27.1g Rabbit Meat
Fats 3.51g 3.03g Rabbit Meat
Carbs 0g 0g
Calories 173kcal 143kcal Rabbit Meat
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 18mg 17mg Rabbit Meat
Iron 4.85mg 3.73mg Rabbit Meat
Magnesium 31mg 0mg Rabbit Meat
Phosphorus 240mg 201mg Rabbit Meat
Potassium 343mg 405mg Goat
Sodium 45mg 86mg Rabbit Meat
Zinc 2.38mg 5.27mg Goat
Copper 0.176mg 0.303mg Goat
Vitamin A 0IU 0IU
Vitamin E 0.41mg 0.34mg Rabbit Meat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.09mg Goat
Vitamin B2 0.07mg 0.61mg Goat
Vitamin B3 6.4mg 3.95mg Rabbit Meat
Vitamin B5 mg mg
Vitamin B6 0.34mg 0mg Rabbit Meat
Folate 8µg 5µg Rabbit Meat
Vitamin B12 6.51µg 1.19µg Rabbit Meat
Vitamin K 1.5µg 1.2µg Rabbit Meat
Tryptophan 0.436mg 0.403mg Rabbit Meat
Threonine 1.477mg 1.29mg Rabbit Meat
Isoleucine 1.567mg 1.371mg Rabbit Meat
Leucine 2.573mg 2.258mg Rabbit Meat
Lysine 2.891mg 2.016mg Rabbit Meat
Methionine 0.826mg 0.726mg Rabbit Meat
Phenylalanine 1.355mg 0.941mg Rabbit Meat
Valine 1.678mg 1.452mg Rabbit Meat
Histidine 0.926mg 0.565mg Rabbit Meat
Cholesterol 123mg 75mg Goat
Trans Fat g g
Saturated Fat 1.05g 0.93g Goat
Monounsaturated Fat 0.95g 1.36g Goat
Polyunsaturated fat 0.68g 0.23g Rabbit Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rabbit Meat Goat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
88
Rabbit Meat
33
Goat
Mineral Summary Score
59
Rabbit Meat
65
Goat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
198%
Rabbit Meat
163%
Goat
Carbohydrates
0%
Rabbit Meat
0%
Goat
Fats
16%
Rabbit Meat
14%
Goat

Comparison summary

Which food contains less Sodium?
Rabbit Meat
Rabbit Meat contains less Sodium (difference - 41mg)
Which food is richer in vitamins?
Rabbit Meat
Rabbit Meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 0.12g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rabbit Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174348/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.