Raw Beef vs. Goat Cheese
Nutrition comparison of Raw 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
raw beef
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and goat cheese:
- Both raw beef and goat cheese are high in calories, protein and saturated fat.
- Goat cheese has more riboflavin, however, raw beef contains more niacin, Vitamin B6 and Vitamin B12.
- Goat cheese has signficantly less trans fat than raw beef.
- Goat cheese is an excellent source of Vitamin A and calcium.
- Raw beef is a great source of potassium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and goat cheese are high in calories. Goat cheese has a little more calories (10%) than raw beef by weight - raw beef has 332 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to goat cheese for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Goat Cheese | |
|---|---|---|
| Protein | 18% | 24% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both goat cheese and raw beef are low in carbohydrates - goat cheese has 0.12g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Goat cheese and raw beef contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and goat cheese are high in protein. Goat cheese has 50% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both raw beef and goat cheese are high in saturated fat. Goat cheese has 76% more saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Goat cheese has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Raw beef and goat cheese contain similar amounts of cholesterol - raw beef has 78mg 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 100 times more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has 633% more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Raw beef and goat cheese contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Raw beef and goat cheese contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin, however, raw beef contains more niacin, Vitamin B6 and Vitamin B12. Both raw beef and goat cheese contain significant amounts of thiamin, pantothenic acid and folate.
| Raw Beef | Goat Cheese | |
|---|---|---|
| Thiamin | 0.044 MG | 0.072 MG |
| Riboflavin | 0.151 MG | 0.676 MG |
| Niacin | 3.382 MG | 1.148 MG |
| Pantothenic acid | 0.395 MG | 0.19 MG |
| Vitamin B6 | 0.278 MG | 0.06 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | 2.07 UG | 0.22 UG |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 11 times more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Raw beef and goat cheese contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Raw beef is a great source of potassium and it has 38% more potassium than goat cheese - raw beef has 218mg 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 raw beef and goat cheese contain significant amounts of linoleic acid.
| Raw Beef | Goat Cheese | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.709 G |
| Total | 0.596 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Goat Cheese (Cheese, goat, semisoft type) .
Raw Beef g
()
|
Daily Values (%) |
Goat Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw beef or goat cheese contain more calories in 100 grams?Both raw beef and goat cheese are high in calories. Goat cheese has a little more calories ( 10%) than raw beef by weight - raw beef has 332 calories in 100g and goat cheese has 364 calories.
Does raw beef or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 11 times more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and goat cheese has 298mg of calcium.