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Goat vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between Goat and Rib eye steak

  • Goat is higher in Copper, Vitamin B2, and Iron, yet Rib eye steak is higher in Vitamin B12, Selenium, Zinc, and Vitamin B3.
  • Rib eye steak covers your daily Saturated Fat needs 45% more than Goat.
  • Goat contains 3 times more Copper than Rib eye steak. While Goat contains 0.256mg of Copper, Rib eye steak contains only 0.08mg.
  • The amount of Cholesterol in Goat is lower.

Food varieties used in this article are Goat, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Goat vs Rib eye 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 Calcium +18.2%
Contains more Iron +26.3%
Contains more Phosphorus +18.4%
Contains more Potassium +48.1%
Contains more Copper +220%
Contains less Sodium -34.1%
Contains more Zinc +47.8%
Contains more Manganese +110.5%
Contains more Selenium +237.5%
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 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +18.2%
Contains more Iron +26.3%
Contains more Phosphorus +18.4%
Contains more Potassium +48.1%
Contains more Copper +220%
Contains less Sodium -34.1%
Contains more Zinc +47.8%
Contains more Manganese +110.5%
Contains more Selenium +237.5%

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 +54.9%
Contains more Vitamin B2 +70.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +30.9%
Contains more Folate +20%
Contains more Vitamin B12 +85.8%
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 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin B1 +54.9%
Contains more Vitamin B2 +70.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +30.9%
Contains more Folate +20%
Contains more Vitamin B12 +85.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +39.2%
Contains more Other +12400%
Contains more Protein +15%
Contains more Fats +844.2%
21% 2% 76%
Protein: 20.6 g
Fats: 2.31 g
Carbs: 0 g
Water: 75.84 g
Other: 1.25 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Water +39.2%
Contains more Other +12400%
Contains more Protein +15%
Contains more Fats +844.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +921.3%
Contains more Polyunsaturated fat +504.1%
37% 54% 9%
Saturated Fat: 0.71 g
Monounsaturated Fat: 1.03 g
Polyunsaturated fat: 0.17 g
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +921.3%
Contains more Polyunsaturated fat +504.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Rib eye steak
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Goat Rib eye steak Opinion
Protein 20.6g 23.69g Rib eye steak
Fats 2.31g 21.81g Rib eye steak
Calories 109kcal 291kcal Rib eye steak
Calcium 13mg 11mg Goat
Iron 2.83mg 2.24mg Goat
Magnesium 22mg Rib eye steak
Phosphorus 180mg 152mg Goat
Potassium 385mg 260mg Goat
Sodium 82mg 54mg Rib eye steak
Zinc 4mg 5.91mg Rib eye steak
Copper 0.256mg 0.08mg Goat
Manganese 0.038mg 0.08mg Rib eye steak
Selenium 8.8µg 29.7µg Rib eye steak
Vitamin A 0IU 25IU Rib eye steak
Vitamin A RAE 0µg 8µg Rib eye steak
Vitamin E 0.1mg Rib eye steak
Vitamin D 7IU Rib eye steak
Vitamin D 0.2µg Rib eye steak
Vitamin B1 0.11mg 0.071mg Goat
Vitamin B2 0.49mg 0.287mg Goat
Vitamin B3 3.75mg 4.908mg Rib eye steak
Vitamin B5 0.536mg Rib eye steak
Vitamin B6 0.477mg Rib eye steak
Folate 5µg 6µg Rib eye steak
Vitamin B12 1.13µg 2.1µg Rib eye steak
Vitamin K 1.6µg Rib eye steak
Tryptophan 0.306mg 0.265mg Goat
Threonine 0.981mg 1.116mg Rib eye steak
Isoleucine 1.042mg 1.103mg Rib eye steak
Leucine 1.716mg 2.041mg Rib eye steak
Lysine 1.532mg 2.269mg Rib eye steak
Methionine 0.552mg 0.641mg Rib eye steak
Phenylalanine 0.715mg 0.95mg Rib eye steak
Valine 1.103mg 1.184mg Rib eye steak
Histidine 0.429mg 0.888mg Rib eye steak
Cholesterol 57mg 80mg Goat
Trans Fat 1.478g Goat
Saturated Fat 0.71g 9.684g Goat
Omega-3 - DHA 0.001g Rib eye steak
Omega-3 - EPA 0.001g Rib eye steak
Omega-3 - DPA 0.014g Rib eye steak
Monounsaturated Fat 1.03g 10.519g Rib eye steak
Polyunsaturated fat 0.17g 1.027g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Rib eye 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
30%
Goat
50%
Rib eye steak
Minerals Daily Need Coverage Score
48%
Goat
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 28mg)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
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 - 23mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 8.974g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.