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Steak vs. Goat — In-Depth Nutrition Comparison

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What are the main differences between steak and goat?

  • Steak is richer in vitamin B12, vitamin B6, selenium, zinc, vitamin B3, and magnesium, while goat is higher in copper, vitamin B2, and iron.
  • Steak's daily need coverage for vitamin B12 is 42% higher.
  • Goat is lower in saturated fat.

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

Infographic

Steak vs Goat 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.
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%
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%
Contains more MagnesiumMagnesium +∞%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -32.6%
Contains more SeleniumSelenium +169.5%
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%

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.
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +102.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +527.7%
Contains more WaterWater +22.7%
Contains more OtherOther +207.4%
~equal in Protein ~27.1g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +574.3%
Contains more Poly. FatPolyunsaturated fat +289.6%
Contains less Sat. FatSaturated fat -89%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.