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Goat vs. Beefsteak — In-Depth Nutrition Comparison

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Important differences between Goat and Beefsteak

  • Goat has more Vitamin B2, Copper, and Iron, however, Beefsteak has more Vitamin B12, Selenium, Zinc, Vitamin B3, Phosphorus, and Monounsaturated Fat.
  • Beefsteak's daily need coverage for Vitamin B12 is 65% more.
  • Goat has 3 times more Copper than Beefsteak. Goat has 0.256mg of Copper, while Beefsteak has 0.079mg.
  • Goat is lower in Saturated Fat.

The food varieties used in the comparison are Goat, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Goat vs Beefsteak 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat
5
:
Contains more Calcium +160%
Contains more Iron +41.5%
Contains more Copper +224.1%
Contains more Phosphorus +22.2%
Contains less Sodium -32.9%
Contains more Zinc +32.5%
Contains more Selenium +217%
Equal in Potassium - 375
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 107% 0% 78% 34% 11% 110% 86% 5% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +160%
Contains more Iron +41.5%
Contains more Copper +224.1%
Contains more Phosphorus +22.2%
Contains less Sodium -32.9%
Contains more Zinc +32.5%
Contains more Selenium +217%
Equal in Potassium - 375

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.
Goat
3
:
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +169.2%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B12 +138.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +169.2%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B12 +138.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
2
:
Contains more Other +278.8%
Contains more Fats +132%
Equal in Protein - 21.38
Equal in Water - 72.93
21% 2% 76%
Protein: 20.6 g
Fats: 2.31 g
Carbs: 0 g
Water: 75.84 g
Other: 1.25 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Other +278.8%
Contains more Fats +132%
Equal in Protein - 21.38
Equal in Water - 72.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
1
:
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +128.5%
Contains more Polyunsaturated fat +11.2%
37% 54% 9%
Saturated Fat: 0.71 g
Monounsaturated Fat: 1.03 g
Polyunsaturated fat: 0.17 g
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +128.5%
Contains more Polyunsaturated fat +11.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Beefsteak
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat Beefsteak Opinion
Protein 20.6g 21.38g Beefsteak
Fats 2.31g 5.36g Beefsteak
Calories 109kcal 134kcal Beefsteak
Calcium 13mg 5mg Goat
Iron 2.83mg 2mg Goat
Magnesium 25mg Beefsteak
Phosphorus 180mg 220mg Beefsteak
Potassium 385mg 375mg Goat
Sodium 82mg 55mg Beefsteak
Zinc 4mg 5.3mg Beefsteak
Copper 0.256mg 0.079mg Goat
Manganese 0.038mg Goat
Selenium 8.8µg 27.9µg Beefsteak
Vitamin A 0IU 6IU Beefsteak
Vitamin A RAE 0µg 2µg Beefsteak
Vitamin D 3IU Beefsteak
Vitamin D 0.1µg Beefsteak
Vitamin B1 0.11mg 0.075mg Goat
Vitamin B2 0.49mg 0.182mg Goat
Vitamin B3 3.75mg 5.048mg Beefsteak
Vitamin B6 0.543mg Beefsteak
Folate 5µg 3µg Goat
Vitamin B12 1.13µg 2.69µg Beefsteak
Vitamin K 1.5µg Beefsteak
Tryptophan 0.306mg 0.262mg Goat
Threonine 0.981mg 1.099mg Beefsteak
Isoleucine 1.042mg 1.09mg Beefsteak
Leucine 1.716mg 2.011mg Beefsteak
Lysine 1.532mg 2.247mg Beefsteak
Methionine 0.552mg 0.621mg Beefsteak
Phenylalanine 0.715mg 0.931mg Beefsteak
Valine 1.103mg 1.152mg Beefsteak
Histidine 0.429mg 0.868mg Beefsteak
Cholesterol 57mg 67mg Goat
Trans Fat 0.253g Goat
Saturated Fat 0.71g 1.875g Goat
Omega-3 - DPA 0.008g Beefsteak
Monounsaturated Fat 1.03g 2.354g Beefsteak
Polyunsaturated fat 0.17g 0.189g Beefsteak
Omega-6 - Linoleic acid 0.142g Beefsteak
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Beefsteak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
30%
Goat
52%
Beefsteak
Minerals Daily Need Coverage Score
48%
Goat
55%
Beefsteak

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 - 10mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 1.165g)
Which food is cheaper?
Goat
Goat is cheaper (difference - $0.4)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 27mg)
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

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175303/nutrients
  2. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.