Beef vs. Goat Cheese
Nutrition comparison of Cooked Beef and Goat Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and goat cheese:
- Both beef and goat cheese are high in calories, protein and saturated fat.
- Beef is a great source of iron and potassium.
- Goat cheese has more riboflavin, however, beef contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Goat cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and goat cheese are high in calories. Goat cheese has 31% more calories than beef - beef has 277 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, beef is heavier in protein, lighter in fat and similar to goat cheese for carbs. Beef has a macronutrient ratio of 38:0:62 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Goat Cheese | |
|---|---|---|
| Protein | 38% | 24% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both goat cheese and beef are low in carbohydrates - goat cheese has 0.12g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Goat cheese and beef contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and goat cheese are high in protein. Beef has 18% more protein than goat cheese - beef has 25.4g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both beef and goat cheese are high in saturated fat. Goat cheese has 181% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Goat cheese has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Beef and goat cheese contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 134 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has 1000% more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Beef and goat cheese contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Beef and goat cheese contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin, however, beef contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both beef and goat cheese contain significant amounts of thiamin.
| Beef | Goat Cheese | |
|---|---|---|
| Thiamin | 0.051 MG | 0.072 MG |
| Riboflavin | 0.176 MG | 0.676 MG |
| Niacin | 4.537 MG | 1.148 MG |
| Pantothenic acid | 0.658 MG | 0.19 MG |
| Vitamin B6 | 0.336 MG | 0.06 MG |
| Folate | 11 UG | 2 UG |
| Vitamin B12 | 2.9 UG | 0.22 UG |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 751% more calcium than beef - beef has 35mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Beef is a great source of iron and it has 39% more iron than goat cheese - beef has 2.3mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Beef is a great source of potassium and it has 74% more potassium than goat cheese - beef has 275mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both beef and goat cheese contain significant amounts of linoleic acid.
| Beef | Goat Cheese | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.709 G |
| Total | 0.402 G | 0.709 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Goat Cheese (Cheese, goat, semisoft type) .
Cooked Beef g
()
|
Daily Values (%) |
Goat Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or goat cheese contain more calories in 100 grams?Both beef and goat cheese are high in calories. Goat cheese has 30% more calories than beef - beef has 277 calories in 100g and goat cheese has 364 calories.
Is beef or goat cheese better for protein?
Both beef and goat cheese are high in protein. Beef has 20% more protein than goat cheese - beef has 25.4g of protein per 100 grams and goat cheese has 21.6g of protein.
Does beef or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 750% more calcium than beef - beef has 35mg of calcium in 100 grams and goat cheese has 298mg of calcium.