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Fillet vs. Goat — In-Depth Nutrition Comparison

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Summary of differences between fillet and goat

  • Fillet has more vitamin B12, vitamin B6, vitamin B1, copper, vitamin B3, phosphorus, fiber, and folate; however, goat is higher in zinc.
  • Fillet covers your daily need for vitamin B12, 125% more than goat.

These are the specific foods used in this comparison Vegetarian fillets and Game meat, goat, cooked, roasted.

Infographic

Fillet 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.
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Goat
Goat
5
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 +458.8%
Contains more PotassiumPotassium +48.1%
Contains more CopperCopper +205.3%
Contains more PhosphorusPhosphorus +123.9%
Contains more IronIron +86.5%
Contains more ZincZinc +276.4%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +1080%

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.
Fillet
Fillet
7
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% 69% 275% 208% 225% 0% 346% 525% 0% 77%
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% 6.8% 23% 141% 74% 0% 0% 149% 3% 3.8%
Contains more Vitamin EVitamin E +914.7%
Contains more Vitamin B1Vitamin B1 +1122.2%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin B3Vitamin B3 +203.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +252.9%
Contains more FolateFolate +1940%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Fillet Goat DV% diff.
Vitamin B12 4.2µg 1.19µg 125%
Vitamin B6 1.5mg 0mg 115%
Vitamin B1 1.1mg 0.09mg 84%
Copper 0.925mg 0.303mg 69%
Polyunsaturated fat 9.332g 0.23g 61%
Vitamin B3 12mg 3.95mg 50%
Phosphorus 450mg 201mg 36%
Zinc 1.4mg 5.27mg 35%
Cholesterol 0mg 75mg 25%
Fiber 6.1g 0g 24%
Folate 102µg 5µg 24%
Fats 18g 3.03g 23%
Iron 2mg 3.73mg 22%
Vitamin B2 0.9mg 0.61mg 22%
Vitamin E 3.45mg 0.34mg 21%
Selenium 1µg 11.8µg 20%
Sodium 490mg 86mg 18%
Saturated fat 2.849g 0.93g 9%
Protein 23g 27.1g 8%
Calcium 95mg 17mg 8%
Monounsaturated fat 4.376g 1.36g 8%
Calories 290kcal 143kcal 7%
Potassium 600mg 405mg 6%
Magnesium 23mg 0mg 5%
Choline 82mg 106.4mg 4%
Carbs 9g 0g 3%
Manganese 0.042mg 2%
Vitamin K 0µg 1.2µg 1%
Protein per 100 calories 7.9g 19g N/A
Calories per 10 g protein 126kcal 53kcal N/A
Weight per 100 calories 34g 70g N/A
Unsaturated / Saturated Fat ratio 4.8 1.7 N/A
Net carbs 2.9g 0g N/A
Sugar 0.8g 0g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Goat
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +494.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +201.2%
Contains more ProteinProtein +17.8%
Contains more WaterWater +51.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Goat
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
Contains more Mono. FatMonounsaturated fat +221.8%
Contains more Poly. FatPolyunsaturated fat +3957.4%
Contains less Sat. FatSaturated fat -67.4%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.