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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.

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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" 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 Potassium +38%
Contains more Copper +201.2%
Contains more Phosphorus +10.4%
Contains more Zinc +58.5%
Contains less Sodium -29.3%
Equal in Calcium - 12
Equal in Phosphorus - 163
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 4% 34% 0% 86% 110% 78% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Iron +17.9%
Contains more Potassium +38%
Contains more Copper +201.2%
Contains more Phosphorus +10.4%
Contains more Zinc +58.5%
Contains less Sodium -29.3%
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 Vitamin B12 +94.7%
Contains more Folate +20%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 28% 114% 71% 0% 0% 142% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +62.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B12 +94.7%
Contains more Folate +20%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
124%
Goat
149%
Steak
Carbohydrates
0%
Goat
0%
Steak
Fats
11%
Goat
88%
Steak

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Goat Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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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 Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 21mg)
Which food contains less Sugars?
Goat
Goat contains less Sugars (difference - 0g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Goat Steak Opinion
Calories 109 271 Steak
Protein 20.6 24.85 Steak
Fats 2.31 19.02 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 57 78 Goat
Vitamin D 6 Steak
Iron 2.83 2.4 Goat
Calcium 13 12 Goat
Potassium 385 279 Goat
Magnesium 23 Steak
Sugars 0 Goat
Fiber 0 0
Copper 0.256 0.085 Goat
Zinc 4 6.34 Steak
Starch
Phosphorus 180 163 Goat
Sodium 82 58 Steak
Vitamin A 0 25 Steak
Vitamin E
Vitamin D 0.1 Steak
Vitamin B1 0.11 0.074 Goat
Vitamin B2 0.49 0.301 Goat
Vitamin B3 3.75 5.149 Steak
Vitamin B5
Vitamin B6 0.5 Steak
Vitamin B12 1.13 2.2 Steak
Vitamin K 1.6 Steak
Folate 5 6 Steak
Trans Fat
Saturated Fat 0.71 8.443 Goat
Monounsaturated Fat 1.03 9.171 Steak
Polyunsaturated fat 0.17 0.896 Steak
Tryptophan 0.306 0.278 Goat
Threonine 0.981 1.171 Steak
Isoleucine 1.042 1.157 Steak
Leucine 1.716 2.142 Steak
Lysine 1.532 2.38 Steak
Methionine 0.552 0.672 Steak
Phenylalanine 0.715 0.997 Steak
Valine 1.103 1.242 Steak
Histidine 0.429 0.931 Steak
Fructose

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 of 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.