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Lamb vs. Goat — In-Depth Nutrition Comparison

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Differences between lamb and goat

  • Lamb has more vitamin B12, selenium, vitamin B3, and vitamin B6, while goat has more vitamin B2, iron, copper, and zinc.
  • Lamb's daily need coverage for vitamin B12 is 57% higher.
  • The amount of saturated fat in goat is lower.

The 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 Game meat, goat, cooked, roasted.

Infographic

Lamb vs Goat infographic
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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
3
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
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 less SodiumSodium -16.3%
Contains more SeleniumSelenium +123.7%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +98.4%
Contains more CopperCopper +154.6%
Contains more ZincZinc +18.2%
Contains more ManganeseManganese +90.9%
~equal in Calcium ~17mg
~equal in Phosphorus ~201mg

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
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% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
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% 6.8% 23% 141% 74% 0% 0% 149% 3% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +114.3%
Contains more Vitamin KVitamin K +283.3%
Contains more FolateFolate +260%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B2Vitamin B2 +144%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.09mg

All nutrients comparison - raw data values

Nutrient Lamb Goat DV% diff.
Vitamin B12 2.55µg 1.19µg 57%
Saturated fat 8.83g 0.93g 36%
Fats 20.94g 3.03g 28%
Vitamin B2 0.25mg 0.61mg 28%
Selenium 26.4µg 11.8µg 27%
Iron 1.88mg 3.73mg 23%
Copper 0.119mg 0.303mg 20%
Monounsaturated fat 8.82g 1.36g 19%
Vitamin B3 6.66mg 3.95mg 17%
Vitamin B5 0.66mg 13%
Vitamin B6 0.13mg 0mg 10%
Polyunsaturated fat 1.51g 0.23g 9%
Calories 294kcal 143kcal 8%
Cholesterol 97mg 75mg 7%
Zinc 4.46mg 5.27mg 7%
Protein 24.52g 27.1g 5%
Magnesium 23mg 0mg 5%
Potassium 310mg 405mg 3%
Vitamin K 4.6µg 1.2µg 3%
Folate 18µg 5µg 3%
Phosphorus 188mg 201mg 2%
Choline 93.7mg 106.4mg 2%
Vitamin D 0.1µg 0µg 1%
Sodium 72mg 86mg 1%
Vitamin E 0.14mg 0.34mg 1%
Manganese 0.022mg 0.042mg 1%
Vitamin B1 0.1mg 0.09mg 1%
Protein per 100 calories 8.3g 19g N/A
Calories per 10 g protein 120kcal 53kcal N/A
Weight per 100 calories 34g 70g N/A
Unsaturated / Saturated Fat ratio 1.2 1.7 N/A
Vitamin D* 2 IU 0 IU 0%
Calcium 17mg 17mg 0%
Tryptophan 0.287mg 0.403mg 0%
Threonine 1.05mg 1.29mg 0%
Isoleucine 1.183mg 1.371mg 0%
Leucine 1.908mg 2.258mg 0%
Lysine 2.166mg 2.016mg 0%
Methionine 0.629mg 0.726mg 0%
Phenylalanine 0.998mg 0.941mg 0%
Valine 1.323mg 1.452mg 0%
Histidine 0.777mg 0.565mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
1
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Goat
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 FatsFats +591.1%
Contains more ProteinProtein +10.5%
Contains more WaterWater +27%
Contains more OtherOther +102.4%
~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 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +548.5%
Contains more Poly. FatPolyunsaturated fat +556.5%
Contains less Sat. FatSaturated fat -89.5%

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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/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.