Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Goat vs. Steak — In-Depth Nutrition Comparison

Compare

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat
6
:
4
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%
Contains more Selenium +261.4%
Equal in Calcium - 12
Equal in Phosphorus - 163
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% 90% 17% 70% 25% 8% 173% 29% 0% 174%
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%
Contains more Selenium +261.4%
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" charts 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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat 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
Protein 20.6g 24.85g Steak
Fats 2.31g 19.02g Steak
Calories 109kcal 271kcal Steak
Calcium 13mg 12mg Goat
Iron 2.83mg 2.4mg Goat
Magnesium 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
Manganese 0.038mg Goat
Selenium 8.8µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.11mg 0.074mg Goat
Vitamin B2 0.49mg 0.301mg Goat
Vitamin B3 3.75mg 5.149mg Steak
Vitamin B6 0.5mg Steak
Folate 5µg 6µg Steak
Vitamin B12 1.13µg 2.2µg Steak
Vitamin K 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
Saturated Fat 0.71g 8.443g Goat
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
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

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
49%
Steak
Minerals Daily Need Coverage Score
48%
Goat
59%
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

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.