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

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 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 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 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 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%

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 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
Net carbs 0g 0g
Protein 20.6g 27.66g Flank steak
Fats 2.31g 8.23g Flank steak
Carbs 0g 0g
Calories 109kcal 192kcal Flank steak
Starch g g
Fructose g g
Sugar g 0g Goat
Fiber 0g 0g
Calcium 13mg 20mg Flank steak
Iron 2.83mg 1.74mg Goat
Magnesium mg 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
Vitamin A 0IU 0IU
Vitamin E mg 0.38mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.11mg 0.075mg Goat
Vitamin B2 0.49mg 0.133mg Goat
Vitamin B3 3.75mg 7.363mg Flank steak
Vitamin B5 mg 0.545mg Flank steak
Vitamin B6 mg 0.579mg Flank steak
Folate 5µg 9µg Flank steak
Vitamin B12 1.13µg 1.63µg Flank steak
Vitamin K µg 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
Trans Fat g g
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

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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

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

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.