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
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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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Mono. FatMonounsaturated fat | +790.4% |
| Contains more Poly. FatPolyunsaturated fat | +427.1% |