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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

Goat vs Flank steak 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.
Contains more Iron +62.6%
Contains more Potassium +13.6%
Contains more Copper +212.2%
Contains more Manganese +322.2%
Contains more Calcium +53.8%
Contains more Phosphorus +16.7%
Contains less Sodium -31.7%
Contains more Zinc +22.5%
Contains more Selenium +234.1%
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 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +62.6%
Contains more Potassium +13.6%
Contains more Copper +212.2%
Contains more Manganese +322.2%
Contains more Calcium +53.8%
Contains more Phosphorus +16.7%
Contains less Sodium -31.7%
Contains more Zinc +22.5%
Contains more Selenium +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.
Goat
2
:
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +96.3%
Contains more Folate +80%
Contains more Vitamin B12 +44.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 28% 114% 71% 0% 0% 4% 142% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 58% 4%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +96.3%
Contains more Folate +80%
Contains more Vitamin B12 +44.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +18.2%
Contains more Protein +34.3%
Contains more Fats +256.3%
21% 2% 76%
Protein: 20.6 g
Fats: 2.31 g
Carbs: 0 g
Water: 75.84 g
Other: 1.25 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Water +18.2%
Contains more Protein +34.3%
Contains more Fats +256.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +222%
Contains more Polyunsaturated fat +89.4%
37% 54% 9%
Saturated Fat: 0.71 g
Monounsaturated Fat: 1.03 g
Polyunsaturated fat: 0.17 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +222%
Contains more Polyunsaturated 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.
Goat Flank steak
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 Goat Flank steak Opinion
Protein 20.6g 27.66g Flank steak
Fats 2.31g 8.23g Flank steak
Calories 109kcal 192kcal Flank steak
Calcium 13mg 20mg Flank steak
Iron 2.83mg 1.74mg Goat
Magnesium 23mg Flank steak
Phosphorus 180mg 210mg Flank steak
Potassium 385mg 339mg Goat
Sodium 82mg 56mg Flank steak
Zinc 4mg 4.9mg Flank steak
Copper 0.256mg 0.082mg Goat
Manganese 0.038mg 0.009mg Goat
Selenium 8.8µg 29.4µg Flank steak
Vitamin E 0.38mg Flank steak
Vitamin B1 0.11mg 0.075mg Goat
Vitamin B2 0.49mg 0.133mg Goat
Vitamin B3 3.75mg 7.363mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.579mg Flank steak
Folate 5µg 9µg Flank steak
Vitamin B12 1.13µg 1.63µg Flank steak
Choline 105.4mg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.306mg 0.182mg Goat
Threonine 0.981mg 1.105mg Flank steak
Isoleucine 1.042mg 1.259mg Flank steak
Leucine 1.716mg 2.201mg Flank steak
Lysine 1.532mg 2.338mg Flank steak
Methionine 0.552mg 0.72mg Flank steak
Phenylalanine 0.715mg 1.093mg Flank steak
Valine 1.103mg 1.372mg Flank steak
Histidine 0.429mg 0.883mg Flank steak
Cholesterol 57mg 79mg Goat
Saturated Fat 0.71g 3.395g Goat
Monounsaturated Fat 1.03g 3.317g Flank steak
Polyunsaturated fat 0.17g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Flank steak
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
27%
Goat
49%
Flank steak
Minerals Daily Need Coverage Score
48%
Goat
54%
Flank steak

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

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175303/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.