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
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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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +53.8% |
| Contains more ZincZinc | +22.5% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -31.7% |
| Contains more SeleniumSelenium | +234.1% |
| Contains more PotassiumPotassium | +13.6% |
| Contains more IronIron | +62.6% |
| Contains more CopperCopper | +212.2% |
| Contains more ManganeseManganese | +322.2% |
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 more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +96.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +44.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.7% |
| Contains more Vitamin B2Vitamin B2 | +268.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.579mg | 45% | |
| Selenium | 29.4µg | 8.8µg | 37% |
| Vitamin B2 | 0.133mg | 0.49mg | 27% |
| Vitamin B3 | 7.363mg | 3.75mg | 23% |
| Vitamin B12 | 1.63µg | 1.13µg | 21% |
| Copper | 0.082mg | 0.256mg | 19% |
| Choline | 105.4mg | 19% | |
| Iron | 1.74mg | 2.83mg | 14% |
| Protein | 27.66g | 20.6g | 14% |
| Saturated fat | 3.395g | 0.71g | 12% |
| Vitamin B5 | 0.545mg | 11% | |
| Fats | 8.23g | 2.31g | 9% |
| Zinc | 4.9mg | 4mg | 8% |
| Cholesterol | 79mg | 57mg | 7% |
| Monounsaturated fat | 3.317g | 1.03g | 6% |
| Magnesium | 23mg | 5% | |
| Calories | 192kcal | 109kcal | 4% |
| Phosphorus | 210mg | 180mg | 4% |
| Vitamin B1 | 0.075mg | 0.11mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Manganese | 0.009mg | 0.038mg | 1% |
| Calcium | 20mg | 13mg | 1% |
| Potassium | 339mg | 385mg | 1% |
| Polyunsaturated fat | 0.322g | 0.17g | 1% |
| Folate | 9µg | 5µg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Sodium | 56mg | 82mg | 1% |
| Tryptophan | 0.182mg | 0.306mg | 0% |
| Threonine | 1.105mg | 0.981mg | 0% |
| Isoleucine | 1.259mg | 1.042mg | 0% |
| Leucine | 2.201mg | 1.716mg | 0% |
| Lysine | 2.338mg | 1.532mg | 0% |
| Methionine | 0.72mg | 0.552mg | 0% |
| Phenylalanine | 1.093mg | 0.715mg | 0% |
| Valine | 1.372mg | 1.103mg | 0% |
| Histidine | 0.883mg | 0.429mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
20.6 g
Fats:
2.31 g
Carbs:
0 g
Water:
75.84 g
Other:
1.25 g
| Contains more ProteinProtein | +34.3% |
| Contains more FatsFats | +256.3% |
| Contains more WaterWater | +18.2% |
~equal in
Carbs
~0g
~equal in
Other
~1.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.71 g
Monounsaturated fat:
Mono. Fat
1.03 g
Polyunsaturated fat:
Poly. Fat
0.17 g
| Contains more Mono. FatMonounsaturated fat | +222% |
| Contains more Poly. FatPolyunsaturated fat | +89.4% |
| Contains less Sat. FatSaturated fat | -79.1% |