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Steak vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between steak and goat cheese

  • Steak is richer in vitamin B12, zinc, selenium, and vitamin B6, yet goat cheese is richer in copper, phosphorus, vitamin B2, vitamin A, and calcium.
  • Daily need coverage for vitamin B12 for steak is 83% higher.
  • Steak contains 10 times more zinc than goat cheese. Steak contains 6.34mg of zinc, while goat cheese contains 0.66mg.
  • Steak contains less saturated fat.

Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Cheese, goat, semisoft type.

Infographic

Steak vs Goat cheese 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.
Steak
Steak
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +76.6%
Contains more IronIron +48.1%
Contains more ZincZinc +860.6%
Contains less SodiumSodium -86%
Contains more SeleniumSelenium +736.8%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +2383.3%
Contains more CopperCopper +563.5%
Contains more PhosphorusPhosphorus +130.1%

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
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B3Vitamin B3 +348.5%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more Vitamin B12Vitamin B12 +900%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +5714.3%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin KVitamin K +56.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.072mg

All nutrients comparison - raw data values

Nutrient Steak Goat cheese DV% diff.
Vitamin B12 2.2µg 0.22µg 83%
Saturated fat 8.443g 20.639g 55%
Copper 0.085mg 0.564mg 53%
Zinc 6.34mg 0.66mg 52%
Selenium 31.8µg 3.8µg 51%
Vitamin A 7µg 407µg 44%
Vitamin B6 0.5mg 0.06mg 34%
Phosphorus 163mg 375mg 30%
Vitamin B2 0.301mg 0.676mg 29%
Calcium 12mg 298mg 29%
Vitamin B3 5.149mg 1.148mg 25%
Fats 19.02g 29.84g 17%
Sodium 58mg 415mg 16%
Iron 2.4mg 1.62mg 10%
Protein 24.85g 21.58g 7%
Monounsaturated fat 9.171g 6.808g 6%
Calories 271kcal 364kcal 5%
Manganese 0.093mg 4%
Potassium 279mg 158mg 4%
Vitamin B5 0.19mg 4%
Choline 15.4mg 3%
Vitamin E 0.26mg 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin D 6IU 22IU 2%
Polyunsaturated fat 0.896g 0.709g 1%
Magnesium 23mg 29mg 1%
Vitamin K 1.6µg 2.5µg 1%
Folate 6µg 2µg 1%
Carbs 0g 0.12g 0%
Net carbs 0g 0.12g N/A
Cholesterol 78mg 79mg 0%
Sugar 0g 0.12g N/A
Vitamin B1 0.074mg 0.072mg 0%
Tryptophan 0.278mg 0.227mg 0%
Threonine 1.171mg 0.805mg 0%
Isoleucine 1.157mg 0.893mg 0%
Leucine 2.142mg 1.861mg 0%
Lysine 2.38mg 1.549mg 0%
Methionine 0.672mg 0.575mg 0%
Phenylalanine 0.997mg 0.859mg 0%
Valine 1.242mg 1.485mg 0%
Histidine 0.931mg 0.589mg 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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +15.2%
Contains more WaterWater +22.1%
Contains more FatsFats +56.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +444.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
3
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -59.1%
Contains more Mono. FatMonounsaturated fat +34.7%
Contains more Poly. FatPolyunsaturated fat +26.4%

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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 cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.