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Yogurt vs. Goat — In-Depth Nutrition Comparison

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A recap on differences between yogurt and goat

  • Yogurt is higher in calcium, yet goat is higher in iron, zinc, copper, vitamin B2, vitamin B3, vitamin B12, choline, and phosphorus.
  • Goat covers your daily iron needs 46% more than yogurt.
  • Yogurt contains 6 times more calcium than goat. While yogurt contains 110mg of calcium, goat contains only 17mg.
  • The amount of cholesterol in yogurt is lower.
  • The glycemic index of goat is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Game meat, goat, cooked, roasted.

Infographic

Yogurt 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.
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Goat
7
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 CalciumCalcium +547.1%
Contains less SodiumSodium -58.1%
Contains more PotassiumPotassium +187.2%
Contains more IronIron +5228.6%
Contains more CopperCopper +1682.4%
Contains more ZincZinc +913.5%
Contains more PhosphorusPhosphorus +48.9%
Contains more ManganeseManganese +366.7%
Contains more SeleniumSelenium +21.6%

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.
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Goat
7
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +40%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B2Vitamin B2 +119.4%
Contains more Vitamin B3Vitamin B3 +1799%
Contains more Vitamin B12Vitamin B12 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +604.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.8%
Contains more ProteinProtein +165.9%
Contains more FatsFats +676.9%
Contains more OtherOther +130.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Goat
2
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 less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +2466%
Contains more Poly. FatPolyunsaturated fat +1816.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Goat DV% diff.
Iron 0.07mg 3.73mg 46%
Zinc 0.52mg 5.27mg 43%
Protein 10.19g 27.1g 34%
Copper 0.017mg 0.303mg 32%
Vitamin B2 0.278mg 0.61mg 26%
Vitamin B3 0.208mg 3.95mg 23%
Cholesterol 5mg 75mg 23%
Vitamin B12 0.75µg 1.19µg 18%
Choline 15.1mg 106.4mg 17%
Calcium 110mg 17mg 9%
Phosphorus 135mg 201mg 9%
Potassium 141mg 405mg 8%
Vitamin B5 0.331mg 7%
Vitamin B1 0.023mg 0.09mg 6%
Vitamin B6 0.063mg 0mg 5%
Selenium 9.7µg 11.8µg 4%
Saturated fat 0.117g 0.93g 4%
Calories 59kcal 143kcal 4%
Fats 0.39g 3.03g 4%
Monounsaturated fat 0.053g 1.36g 3%
Magnesium 11mg 0mg 3%
Sodium 36mg 86mg 2%
Vitamin E 0.01mg 0.34mg 2%
Folate 7µg 5µg 1%
Polyunsaturated fat 0.012g 0.23g 1%
Manganese 0.009mg 0.042mg 1%
Vitamin K 0µg 1.2µg 1%
Carbs 3.6g 0g 1%
Net carbs 3.6g 0g N/A
Sugar 3.24g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.006g N/A
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

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

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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
17%
Yogurt
35%
Goat
Minerals Daily Need Coverage Score
19%
Yogurt
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.813g)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 19)
Which food is cheaper?
Goat
Goat is cheaper (difference - $0.6)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.