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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.

Infographic

Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Goat
4
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 more CalciumCalcium +17.6%
Contains less SodiumSodium -34.9%
Contains more SeleniumSelenium +149.2%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +114.4%
Contains more CopperCopper +269.5%
Contains more ManganeseManganese +366.7%
~equal in Zinc ~5.27mg
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Goat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B3Vitamin B3 +86.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +37%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +80%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +358.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Choline ~106.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Goat
2
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 +171.6%
~equal in Protein ~27.1g
~equal in Carbs ~0g
~equal in Water ~68.21g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated Fat: Sat. Fat 3.395 g
Monounsaturated Fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
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 +143.9%
Contains more Poly. FatPolyunsaturated fat +40%
Contains less Sat. FatSaturated 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.
Flank steak Goat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Goat Opinion
Calories 192kcal 143kcal Flank steak
Protein 27.66g 27.1g Flank steak
Fats 8.23g 3.03g Flank steak
Cholesterol 79mg 75mg Goat
Magnesium 23mg 0mg Flank steak
Calcium 20mg 17mg Flank steak
Potassium 339mg 405mg Goat
Iron 1.74mg 3.73mg Goat
Copper 0.082mg 0.303mg Goat
Zinc 4.9mg 5.27mg Goat
Phosphorus 210mg 201mg Flank steak
Sodium 56mg 86mg Flank steak
Vitamin E 0.38mg 0.34mg Flank steak
Manganese 0.009mg 0.042mg Goat
Selenium 29.4µg 11.8µg Flank steak
Vitamin B1 0.075mg 0.09mg Goat
Vitamin B2 0.133mg 0.61mg Goat
Vitamin B3 7.363mg 3.95mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.579mg 0mg Flank steak
Vitamin B12 1.63µg 1.19µg Flank steak
Vitamin K 1.4µg 1.2µg Flank steak
Folate 9µg 5µg Flank steak
Choline 105.4mg 106.4mg Goat
Saturated Fat 3.395g 0.93g Goat
Monounsaturated Fat 3.317g 1.36g Flank steak
Polyunsaturated fat 0.322g 0.23g Flank steak
Tryptophan 0.182mg 0.403mg Goat
Threonine 1.105mg 1.29mg Goat
Isoleucine 1.259mg 1.371mg Goat
Leucine 2.201mg 2.258mg Goat
Lysine 2.338mg 2.016mg Flank steak
Methionine 0.72mg 0.726mg Goat
Phenylalanine 1.093mg 0.941mg Flank steak
Valine 1.372mg 1.452mg Goat
Histidine 0.883mg 0.565mg Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Goat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
49%
Flank steak
35%
Goat
Minerals Daily Need Coverage Score
54%
Flank steak
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 2.465g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 30mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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.

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.