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% |
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% |
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% |