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Goat vs. Steak — In-Depth Nutrition Comparison

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A recap on the differences between goat and steak

  • Goat is higher in copper, vitamin B2, and iron, yet steak is higher in vitamin B12, selenium, zinc, and vitamin B3.
  • Steak covers your daily vitamin B12 needs 45% more than goat.
  • Goat contains 3 times more copper than steak. While goat contains 0.256mg of copper, steak contains only 0.085mg.
  • The amount of cholesterol in goat is lower.

Food varieties used in this article are Goat, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Goat vs 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.
Goat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 3.9% 34% 106% 85% 109% 77% 11% 5% 48%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more PotassiumPotassium +38%
Contains more IronIron +17.9%
Contains more CopperCopper +201.2%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +58.5%
Contains less SodiumSodium -29.3%
Contains more SeleniumSelenium +261.4%
~equal in Calcium ~12mg
~equal in Phosphorus ~163mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 28% 113% 70% 0% 0% 141% 0% 3.8% 0%
Steak
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B12Vitamin B12 +94.7%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Goat Steak DV% diff.
Vitamin B12 1.13µg 2.2µg 45%
Selenium 8.8µg 31.8µg 42%
Vitamin B6 0.5mg 38%
Saturated fat 0.71g 8.443g 35%
Fats 2.31g 19.02g 26%
Zinc 4mg 6.34mg 21%
Monounsaturated fat 1.03g 9.171g 20%
Copper 0.256mg 0.085mg 19%
Vitamin B2 0.49mg 0.301mg 15%
Vitamin B3 3.75mg 5.149mg 9%
Protein 20.6g 24.85g 9%
Calories 109kcal 271kcal 8%
Cholesterol 57mg 78mg 7%
Polyunsaturated fat 0.17g 0.896g 5%
Iron 2.83mg 2.4mg 5%
Magnesium 23mg 5%
Vitamin B1 0.11mg 0.074mg 3%
Potassium 385mg 279mg 3%
Manganese 0.038mg 2%
Phosphorus 180mg 163mg 2%
Vitamin D 6IU 1%
Vitamin A 0µg 7µg 1%
Sodium 82mg 58mg 1%
Vitamin K 1.6µg 1%
Vitamin D 0.1µg 1%
Calcium 13mg 12mg 0%
Folate 5µg 6µg 0%
Tryptophan 0.306mg 0.278mg 0%
Threonine 0.981mg 1.171mg 0%
Isoleucine 1.042mg 1.157mg 0%
Leucine 1.716mg 2.142mg 0%
Lysine 1.532mg 2.38mg 0%
Methionine 0.552mg 0.672mg 0%
Phenylalanine 0.715mg 0.997mg 0%
Valine 1.103mg 1.242mg 0%
Histidine 0.429mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
2
21% 2% 76%
Protein: 20.6 g
Fats: 2.31 g
Carbs: 0 g
Water: 75.84 g
Other: 1.25 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +36.4%
Contains more OtherOther +131.5%
Contains more ProteinProtein +20.6%
Contains more FatsFats +723.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.71 g
Monounsaturated fat: Mono. Fat 1.03 g
Polyunsaturated fat: Poly. Fat 0.17 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +790.4%
Contains more Poly. FatPolyunsaturated fat +427.1%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.