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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
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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" chart 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 Calcium +53.8%
Contains more Zinc +22.5%
Contains more Phosphorus +16.7%
Contains less Sodium -31.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 4% 34% 0% 86% 110% 78% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Iron +62.6%
Contains more Potassium +13.6%
Contains more Copper +212.2%
Contains more Calcium +53.8%
Contains more Zinc +22.5%
Contains more Phosphorus +16.7%
Contains less Sodium -31.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin B12 +44.2%
Contains more Folate +80%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 28% 114% 71% 0% 0% 142% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +96.3%
Contains more Vitamin B12 +44.2%
Contains more Folate +80%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Goat
48
Flank steak
Mineral Summary Score
53
Goat
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
124%
Goat
166%
Flank steak
Carbohydrates
0%
Goat
0%
Flank steak
Fats
11%
Goat
38%
Flank steak

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Goat Flank steak
Lower in Cholesterol ok
Lower in Sugar 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0g)
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.

All nutrients comparison - raw data values

Nutrient Goat Flank steak Opinion
Calories 109 192 Flank steak
Protein 20.6 27.66 Flank steak
Fats 2.31 8.23 Flank steak
Vitamin C 0 0
Net carbs 0 0
Carbs 0 0
Cholesterol 57 79 Goat
Vitamin D
Iron 2.83 1.74 Goat
Calcium 13 20 Flank steak
Potassium 385 339 Goat
Magnesium 23 Flank steak
Sugar 0 Goat
Fiber 0 0
Copper 0.256 0.082 Goat
Zinc 4 4.9 Flank steak
Starch
Phosphorus 180 210 Flank steak
Sodium 82 56 Flank steak
Vitamin A 0 0
Vitamin E 0.38 Flank steak
Vitamin D
Vitamin B1 0.11 0.075 Goat
Vitamin B2 0.49 0.133 Goat
Vitamin B3 3.75 7.363 Flank steak
Vitamin B5 0.545 Flank steak
Vitamin B6 0.579 Flank steak
Vitamin B12 1.13 1.63 Flank steak
Vitamin K 1.4 Flank steak
Folate 5 9 Flank steak
Trans Fat
Saturated Fat 0.71 3.395 Goat
Monounsaturated Fat 1.03 3.317 Flank steak
Polyunsaturated fat 0.17 0.322 Flank steak
Tryptophan 0.306 0.182 Goat
Threonine 0.981 1.105 Flank steak
Isoleucine 1.042 1.259 Flank steak
Leucine 1.716 2.201 Flank steak
Lysine 1.532 2.338 Flank steak
Methionine 0.552 0.72 Flank steak
Phenylalanine 0.715 1.093 Flank steak
Valine 1.103 1.372 Flank steak
Histidine 0.429 0.883 Flank steak
Fructose

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. 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.