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Goat vs Steak - In-Depth Nutrition Comparison

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A recap on 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Goat
5
:
3
Steak
Contains more Iron +17.9%
Contains more Phosphorus +10.4%
Contains more Potassium +38%
Contains more Copper +201.2%
Contains less Sodium -29.3%
Contains more Zinc +58.5%
Equal in Calcium - 12
Equal in Phosphorus - 163
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 107% 0% 78% 34% 11% 110% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Iron +17.9%
Contains more Phosphorus +10.4%
Contains more Potassium +38%
Contains more Copper +201.2%
Contains less Sodium -29.3%
Contains more Zinc +58.5%
Equal in Calcium - 12
Equal in Phosphorus - 163

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
:
7
Steak
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +62.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +37.3%
Contains more Folate +20%
Contains more Vitamin B12 +94.7%
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% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +62.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +37.3%
Contains more Folate +20%
Contains more Vitamin B12 +94.7%

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 Steak
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Goat Steak Opinion
Net carbs 0g 0g
Protein 20.6g 24.85g Steak
Fats 2.31g 19.02g Steak
Carbs 0g 0g
Calories 109kcal 271kcal Steak
Starch g g
Fructose g g
Sugar g 0g Goat
Fiber 0g 0g
Calcium 13mg 12mg Goat
Iron 2.83mg 2.4mg Goat
Magnesium mg 23mg Steak
Phosphorus 180mg 163mg Goat
Potassium 385mg 279mg Goat
Sodium 82mg 58mg Steak
Zinc 4mg 6.34mg Steak
Copper 0.256mg 0.085mg Goat
Vitamin A 0IU 25IU Steak
Vitamin E mg mg
Vitamin D IU 6IU Steak
Vitamin D µg 0.1µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.11mg 0.074mg Goat
Vitamin B2 0.49mg 0.301mg Goat
Vitamin B3 3.75mg 5.149mg Steak
Vitamin B5 mg mg
Vitamin B6 mg 0.5mg Steak
Folate 5µg 6µg Steak
Vitamin B12 1.13µg 2.2µg Steak
Vitamin K µg 1.6µg Steak
Tryptophan 0.306mg 0.278mg Goat
Threonine 0.981mg 1.171mg Steak
Isoleucine 1.042mg 1.157mg Steak
Leucine 1.716mg 2.142mg Steak
Lysine 1.532mg 2.38mg Steak
Methionine 0.552mg 0.672mg Steak
Phenylalanine 0.715mg 0.997mg Steak
Valine 1.103mg 1.242mg Steak
Histidine 0.429mg 0.931mg Steak
Cholesterol 57mg 78mg Goat
Trans Fat g g
Saturated Fat 0.71g 8.443g Goat
Monounsaturated Fat 1.03g 9.171g Steak
Polyunsaturated fat 0.17g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat 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
49
Steak
Mineral Summary Score
53
Goat
52
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
149%
Steak
Carbohydrates
0%
Goat
0%
Steak
Fats
11%
Goat
88%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Steak
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 - 21mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 7.733g)
Which food is cheaper?
Goat
Goat is cheaper (difference - $0.4)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. 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.