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Goat vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between goat and steak?

  • Goat is richer in copper, vitamin B2, and iron, while steak is higher in vitamin B12, vitamin B6, selenium, zinc, vitamin B3, and magnesium.
  • Steak's daily need coverage for vitamin B12 is 42% higher.
  • Steak has 4 times less copper than goat. Goat has 0.303mg of copper, while steak has 0.085mg.
  • Goat is lower in saturated fat.

We used Game meat, goat, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Goat vs Steak 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.
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 CalciumCalcium +41.7%
Contains more PotassiumPotassium +45.2%
Contains more IronIron +55.4%
Contains more CopperCopper +256.5%
Contains more PhosphorusPhosphorus +23.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +∞%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -32.6%
Contains more SeleniumSelenium +169.5%

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
4
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +102.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +84.9%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Goat Steak DV% diff.
Vitamin B12 1.19µg 2.2µg 42%
Vitamin B6 0mg 0.5mg 38%
Selenium 11.8µg 31.8µg 36%
Saturated fat 0.93g 8.443g 34%
Fats 3.03g 19.02g 25%
Copper 0.303mg 0.085mg 24%
Vitamin B2 0.61mg 0.301mg 24%
Monounsaturated fat 1.36g 9.171g 20%
Choline 106.4mg 19%
Iron 3.73mg 2.4mg 17%
Zinc 5.27mg 6.34mg 10%
Vitamin B3 3.95mg 5.149mg 7%
Calories 143kcal 271kcal 6%
Phosphorus 201mg 163mg 5%
Magnesium 0mg 23mg 5%
Protein 27.1g 24.85g 5%
Polyunsaturated fat 0.23g 0.896g 4%
Potassium 405mg 279mg 4%
Manganese 0.042mg 2%
Vitamin E 0.34mg 2%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 6IU 1%
Cholesterol 75mg 78mg 1%
Calcium 17mg 12mg 1%
Vitamin B1 0.09mg 0.074mg 1%
Sodium 86mg 58mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.2µg 1.6µg 0%
Folate 5µg 6µg 0%
Tryptophan 0.403mg 0.278mg 0%
Threonine 1.29mg 1.171mg 0%
Isoleucine 1.371mg 1.157mg 0%
Leucine 2.258mg 2.142mg 0%
Lysine 2.016mg 2.38mg 0%
Methionine 0.726mg 0.672mg 0%
Phenylalanine 0.941mg 0.997mg 0%
Valine 1.452mg 1.242mg 0%
Histidine 0.565mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Steak
1
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 +22.7%
Contains more OtherOther +207.4%
Contains more FatsFats +527.7%
~equal in Protein ~24.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 -89%
Contains more Mono. FatMonounsaturated fat +574.3%
Contains more Poly. FatPolyunsaturated fat +289.6%

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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/175304/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.