Goat vs. Flank steak — In-Depth Nutrition Comparison
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What are the main differences between goat and flank steak?
- Goat is richer in vitamin B2, copper, and iron, while flank steak is higher in selenium, vitamin B3, vitamin B12, and zinc.
- Flank steak's daily need coverage for selenium is 37% higher.
- Flank steak has 4 times less vitamin B2 than goat. Goat has 0.49mg of vitamin B2, while flank steak has 0.133mg.
- Goat is lower in cholesterol.
We used Goat, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled 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 PotassiumPotassium | +13.6% |
| Contains more IronIron | +62.6% |
| Contains more CopperCopper | +212.2% |
| Contains more ManganeseManganese | +322.2% |
| 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% |
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 B1Vitamin B1 | +46.7% |
| Contains more Vitamin B2Vitamin B2 | +268.4% |
| Contains more Vitamin B3Vitamin B3 | +96.3% |
| Contains more Vitamin B12Vitamin B12 | +44.2% |
| Contains more FolateFolate | +80% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.6 g
Fats:
2.31 g
Carbs:
0 g
Water:
75.84 g
Other:
1.25 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more WaterWater | +18.2% |
| Contains more OtherOther | +-2183.3% |
| Contains more ProteinProtein | +34.3% |
| Contains more FatsFats | +256.3% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.71 g
Monounsaturated fat:
Mono. Fat
1.03 g
Polyunsaturated fat:
Poly. Fat
0.17 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -79.1% |
| Contains more Mono. FatMonounsaturated fat | +222% |
| Contains more Poly. FatPolyunsaturated fat | +89.4% |
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 Sugar |
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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 Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.579mg | 45% | |
| Selenium | 8.8µg | 29.4µg | 37% |
| Vitamin B2 | 0.49mg | 0.133mg | 27% |
| Vitamin B3 | 3.75mg | 7.363mg | 23% |
| Vitamin B12 | 1.13µg | 1.63µg | 21% |
| Copper | 0.256mg | 0.082mg | 19% |
| Choline | 105.4mg | 19% | |
| Iron | 2.83mg | 1.74mg | 14% |
| Protein | 20.6g | 27.66g | 14% |
| Saturated fat | 0.71g | 3.395g | 12% |
| Vitamin B5 | 0.545mg | 11% | |
| Fats | 2.31g | 8.23g | 9% |
| Zinc | 4mg | 4.9mg | 8% |
| Cholesterol | 57mg | 79mg | 7% |
| Monounsaturated fat | 1.03g | 3.317g | 6% |
| Magnesium | 23mg | 5% | |
| Calories | 109kcal | 192kcal | 4% |
| Phosphorus | 180mg | 210mg | 4% |
| Vitamin B1 | 0.11mg | 0.075mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Manganese | 0.038mg | 0.009mg | 1% |
| Calcium | 13mg | 20mg | 1% |
| Potassium | 385mg | 339mg | 1% |
| Polyunsaturated fat | 0.17g | 0.322g | 1% |
| Folate | 5µg | 9µg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Sodium | 82mg | 56mg | 1% |
| Tryptophan | 0.306mg | 0.182mg | 0% |
| Threonine | 0.981mg | 1.105mg | 0% |
| Isoleucine | 1.042mg | 1.259mg | 0% |
| Leucine | 1.716mg | 2.201mg | 0% |
| Lysine | 1.532mg | 2.338mg | 0% |
| Methionine | 0.552mg | 0.72mg | 0% |
| Phenylalanine | 0.715mg | 1.093mg | 0% |
| Valine | 1.103mg | 1.372mg | 0% |
| Histidine | 0.429mg | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
27%
49%
Minerals Daily Need Coverage Score
48%
54%
Comparison summary
Which food is lower in Cholesterol?
Goat is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Goat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Goat is lower in Saturated fat (difference - 2.685g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 26mg)
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 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.