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Goat vs. Beef — In-Depth Nutrition Comparison

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A recap on the differences between goat and beef

  • Goat is higher in copper and vitamin B2, yet beef is higher in vitamin B12, selenium, vitamin B3, phosphorus, and monounsaturated fat.
  • Beef covers your daily vitamin B12 needs 128% more than goat.
  • Goat contains 3 times more copper than beef. While goat contains 0.256mg of copper, beef contains only 0.097mg.
  • The amount of cholesterol in goat is lower.

Food varieties used in this article are Goat, raw and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Goat vs Beef 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.
Goat
Goat
2
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%
Beef
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 CopperCopper +163.9%
Contains more ManganeseManganese +322.2%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -34.1%
Contains more SeleniumSelenium +188.6%
~equal in Calcium ~13mg
~equal in Potassium ~352mg
~equal in Iron ~3.04mg
~equal in Zinc ~3.7mg

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
Goat
2
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%
Beef
Beef
9
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% 0.67% 5% 19% 92% 108% 29% 154% 526% 4% 5.3%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B12Vitamin B12 +272.6%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat Beef DV% diff.
Vitamin B12 1.13µg 4.21µg 128%
Vitamin B6 0.669mg 51%
Selenium 8.8µg 25.4µg 30%
Copper 0.256mg 0.097mg 18%
Protein 20.6g 27.55g 14%
Choline 75.6mg 14%
Vitamin B3 3.75mg 5.76mg 13%
Phosphorus 180mg 259mg 11%
Vitamin B5 0.481mg 10%
Cholesterol 57mg 85mg 9%
Saturated fat 0.71g 2.595g 9%
Fats 2.31g 6.54g 7%
Vitamin B2 0.49mg 0.4mg 7%
Monounsaturated fat 1.03g 2.734g 4%
Calories 109kcal 169kcal 3%
Magnesium 14mg 3%
Iron 2.83mg 3.04mg 3%
Zinc 4mg 3.7mg 3%
Vitamin B1 0.11mg 0.074mg 3%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.17g 0.532g 2%
Vitamin D 0.1µg 1%
Potassium 385mg 352mg 1%
Sodium 82mg 54mg 1%
Manganese 0.038mg 0.009mg 1%
Vitamin K 1.6µg 1%
Folate 5µg 7µg 1%
Protein per 100 calories 19g 16g N/A
Calories per 10 g protein 53kcal 61kcal N/A
Weight per 100 calories 92g 59g N/A
Unsaturated / Saturated Fat ratio 1.7 1.3 N/A
Vitamin D* 3 IU 0%
Calcium 13mg 13mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.375g N/A
Tryptophan 0.306mg 0.359mg 0%
Threonine 0.981mg 1.534mg 0%
Isoleucine 1.042mg 1.52mg 0%
Leucine 1.716mg 2.833mg 0%
Lysine 1.532mg 3.178mg 0%
Methionine 0.552mg 0.871mg 0%
Phenylalanine 0.715mg 1.299mg 0%
Valine 1.103mg 1.603mg 0%
Histidine 0.429mg 1.244mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
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 WaterWater +15.4%
Contains more OtherOther +525%
Contains more ProteinProtein +33.7%
Contains more FatsFats +183.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beef
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 -72.6%
Contains more Mono. FatMonounsaturated fat +165.4%
Contains more Poly. FatPolyunsaturated fat +212.9%

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/175303/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.