Flank steak vs. Goat — In-Depth Nutrition Comparison
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What are the differences between Flank steak and Goat?
- Flank steak is higher in Vitamin B6, Selenium, Vitamin B3, Vitamin B12, and Magnesium, however, Goat is richer in Vitamin B2, Iron, and Copper.
- Flank steak's daily need coverage for Vitamin B6 is 45% more.
- Goat has less Saturated Fat.
We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Game meat, goat, cooked, roasted types in this article.
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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.
Contains
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Calcium
+17.6%
Contains
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Magnesium
+∞%
Contains
less
Sodium
-34.9%
Contains
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Selenium
+149.2%
Contains
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Iron
+114.4%
Contains
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Potassium
+19.5%
Contains
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Copper
+269.5%
Contains
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Manganese
+366.7%
Equal in Phosphorus - 201
Equal in Zinc - 5.27
Contains
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Calcium
+17.6%
Contains
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Magnesium
+∞%
Contains
less
Sodium
-34.9%
Contains
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Selenium
+149.2%
Contains
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Iron
+114.4%
Contains
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Potassium
+19.5%
Contains
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Copper
+269.5%
Contains
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Manganese
+366.7%
Equal in Phosphorus - 201
Equal in Zinc - 5.27
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.
:
Contains
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Vitamin E
+11.8%
Contains
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Vitamin B3
+86.4%
Contains
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Vitamin B6
+∞%
Contains
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Folate
+80%
Contains
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Vitamin B12
+37%
Contains
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Vitamin K
+16.7%
Contains
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Vitamin B1
+20%
Contains
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Vitamin B2
+358.6%
Contains
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Vitamin E
+11.8%
Contains
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Vitamin B3
+86.4%
Contains
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Vitamin B6
+∞%
Contains
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Folate
+80%
Contains
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Vitamin B12
+37%
Contains
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Vitamin K
+16.7%
Contains
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Vitamin B1
+20%
Contains
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Vitamin B2
+358.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+171.6%
Equal in Protein - 27.1
Equal in Water - 68.21
Equal in Other - 1.66
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
27.1 g
Fats:
3.03 g
Carbs:
0 g
Water:
68.21 g
Other:
1.66 g
Contains
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Fats
+171.6%
Equal in Protein - 27.1
Equal in Water - 68.21
Equal in Other - 1.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+143.9%
Contains
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Polyunsaturated fat
+40%
Contains
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Saturated Fat
-72.6%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
0.93 g
Monounsaturated Fat:
1.36 g
Polyunsaturated fat:
0.23 g
Contains
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Monounsaturated Fat
+143.9%
Contains
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Polyunsaturated fat
+40%
Contains
less
Saturated Fat
-72.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 27.66g | 27.1g |
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| Fats | 8.23g | 3.03g |
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| Calories | 192kcal | 143kcal |
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| Calcium | 20mg | 17mg |
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| Iron | 1.74mg | 3.73mg |
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| Magnesium | 23mg | 0mg |
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| Phosphorus | 210mg | 201mg |
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| Potassium | 339mg | 405mg |
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| Sodium | 56mg | 86mg |
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| Zinc | 4.9mg | 5.27mg |
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| Copper | 0.082mg | 0.303mg |
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| Manganese | 0.009mg | 0.042mg |
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| Selenium | 29.4µg | 11.8µg |
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| Vitamin E | 0.38mg | 0.34mg |
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| Vitamin B1 | 0.075mg | 0.09mg |
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| Vitamin B2 | 0.133mg | 0.61mg |
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| Vitamin B3 | 7.363mg | 3.95mg |
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| Vitamin B5 | 0.545mg |
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| Vitamin B6 | 0.579mg | 0mg |
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| Folate | 9µg | 5µg |
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| Vitamin B12 | 1.63µg | 1.19µg |
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| Vitamin K | 1.4µg | 1.2µg |
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| Tryptophan | 0.182mg | 0.403mg |
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| Threonine | 1.105mg | 1.29mg |
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| Isoleucine | 1.259mg | 1.371mg |
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| Leucine | 2.201mg | 2.258mg |
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| Lysine | 2.338mg | 2.016mg |
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| Methionine | 0.72mg | 0.726mg |
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| Phenylalanine | 1.093mg | 0.941mg |
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| Valine | 1.372mg | 1.452mg |
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| Histidine | 0.883mg | 0.565mg |
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| Cholesterol | 79mg | 75mg |
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| Saturated Fat | 3.395g | 0.93g |
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| Monounsaturated Fat | 3.317g | 1.36g |
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| Polyunsaturated fat | 0.322g | 0.23g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
33%
Minerals Daily Need Coverage Score
54%
59%
Comparison summary
Which food is lower in Cholesterol?
Goat is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Goat is lower in Saturated Fat (difference - 2.465g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 30mg)
Which food is cheaper?
Flank steak is cheaper (difference - $2)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.