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Flank steak vs Goat - In-Depth Nutrition Comparison

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What are the main differences between Flank steak and Goat?

  • Flank steak is richer in Selenium, Vitamin B3, Vitamin B12, and Zinc, while Goat is higher in Vitamin B2, Copper, and Iron.
  • Flank steak's daily need coverage for Selenium is 37% higher.
  • Goat has 5 times less Saturated Fat than Flank steak. Flank steak has 3.395g of Saturated Fat, while Goat has 0.71g.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Goat, raw types in this comparison.

Infographic

Flank steak vs Goat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +53.8%
Contains more Phosphorus +16.7%
Contains less Sodium -31.7%
Contains more Zinc +22.5%
Contains more Iron +62.6%
Contains more Potassium +13.6%
Contains more Copper +212.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 107% 0% 78% 34% 11% 110% 86%
Contains more Calcium +53.8%
Contains more Phosphorus +16.7%
Contains less Sodium -31.7%
Contains more Zinc +22.5%
Contains more Iron +62.6%
Contains more Potassium +13.6%
Contains more Copper +212.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Goat
Contains more Vitamin B3 +96.3%
Contains more Folate +80%
Contains more Vitamin B12 +44.2%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +268.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 28% 114% 71% 0% 0% 4% 142% 0%
Contains more Vitamin B3 +96.3%
Contains more Folate +80%
Contains more Vitamin B12 +44.2%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +268.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Goat
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Goat Opinion
Net carbs 0g 0g
Protein 27.66g 20.6g Flank steak
Fats 8.23g 2.31g Flank steak
Carbs 0g 0g
Calories 192kcal 109kcal Flank steak
Starch g g
Fructose g g
Sugar 0g g Goat
Fiber 0g 0g
Calcium 20mg 13mg Flank steak
Iron 1.74mg 2.83mg Goat
Magnesium 23mg mg Flank steak
Phosphorus 210mg 180mg Flank steak
Potassium 339mg 385mg Goat
Sodium 56mg 82mg Flank steak
Zinc 4.9mg 4mg Flank steak
Copper 0.082mg 0.256mg Goat
Vitamin A 0IU 0IU
Vitamin E 0.38mg mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.11mg Goat
Vitamin B2 0.133mg 0.49mg Goat
Vitamin B3 7.363mg 3.75mg Flank steak
Vitamin B5 0.545mg mg Flank steak
Vitamin B6 0.579mg mg Flank steak
Folate 9µg 5µg Flank steak
Vitamin B12 1.63µg 1.13µg Flank steak
Vitamin K 1.4µg µg Flank steak
Tryptophan 0.182mg 0.306mg Goat
Threonine 1.105mg 0.981mg Flank steak
Isoleucine 1.259mg 1.042mg Flank steak
Leucine 2.201mg 1.716mg Flank steak
Lysine 2.338mg 1.532mg Flank steak
Methionine 0.72mg 0.552mg Flank steak
Phenylalanine 1.093mg 0.715mg Flank steak
Valine 1.372mg 1.103mg Flank steak
Histidine 0.883mg 0.429mg Flank steak
Cholesterol 79mg 57mg Goat
Trans Fat g g
Saturated Fat 3.395g 0.71g Goat
Monounsaturated Fat 3.317g 1.03g Flank steak
Polyunsaturated fat 0.322g 0.17g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Goat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
30
Goat
Mineral Summary Score
47
Flank steak
53
Goat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
124%
Goat
Carbohydrates
0%
Flank steak
0%
Goat
Fats
38%
Flank steak
11%
Goat

Comparison summary

Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 2.685g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 26mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175303/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.