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Steak vs Goat - In-Depth Nutrition Comparison

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A recap on differences between Steak and Goat

  • Steak is higher in Vitamin B12, Selenium, Zinc and Vitamin B3, yet Goat is higher in Copper, Vitamin B2 and Iron.
  • Steak covers your daily Vitamin B12 needs 45% more than Goat.
  • Steak contains 12 times more Saturated Fat than Goat. While Steak contains 8.443g of Saturated Fat, Goat contains only 0.71g.

Food varieties 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 Goat, raw.

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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
Steak
3
:
5
Goat
Contains more Zinc +58.5%
Contains less Sodium -29.3%
Contains more Iron +17.9%
Contains more Potassium +38%
Contains more Copper +201.2%
Contains more Phosphorus +10.4%
Equal in Calcium - 13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 4% 34% 0% 86% 110% 78% 11%
Contains more Zinc +58.5%
Contains less Sodium -29.3%
Contains more Iron +17.9%
Contains more Potassium +38%
Contains more Copper +201.2%
Contains more Phosphorus +10.4%
Equal in Calcium - 13

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
Steak
7
:
2
Goat
Contains more Vitamin A +∞%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B12 +94.7%
Contains more Folate +20%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +62.8%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B12 +94.7%
Contains more Folate +20%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +62.8%

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
49
Steak
30
Goat
Mineral Summary Score
52
Steak
53
Goat

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
149%
Steak
124%
Goat
Carbohydrates
0%
Steak
0%
Goat
Fats
88%
Steak
11%
Goat

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.
Steak Goat
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
Steak Goat
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 Steak Goat Opinion
Calories 271 109 Steak
Protein 24.85 20.6 Steak
Fats 19.02 2.31 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 78 57 Goat
Vitamin D 6 Steak
Iron 2.4 2.83 Goat
Calcium 12 13 Goat
Potassium 279 385 Goat
Magnesium 23 Steak
Sugars 0 Goat
Fiber 0 0
Copper 0.085 0.256 Goat
Zinc 6.34 4 Steak
Starch
Phosphorus 163 180 Goat
Sodium 58 82 Steak
Vitamin A 25 0 Steak
Vitamin E
Vitamin D 0.1 Steak
Vitamin B1 0.074 0.11 Goat
Vitamin B2 0.301 0.49 Goat
Vitamin B3 5.149 3.75 Steak
Vitamin B5
Vitamin B6 0.5 Steak
Vitamin B12 2.2 1.13 Steak
Vitamin K 1.6 Steak
Folate 6 5 Steak
Trans Fat
Saturated Fat 8.443 0.71 Goat
Monounsaturated Fat 9.171 1.03 Steak
Polyunsaturated fat 0.896 0.17 Steak
Tryptophan 0.278 0.306 Goat
Threonine 1.171 0.981 Steak
Isoleucine 1.157 1.042 Steak
Leucine 2.142 1.716 Steak
Lysine 2.38 1.532 Steak
Methionine 0.672 0.552 Steak
Phenylalanine 0.997 0.715 Steak
Valine 1.242 1.103 Steak
Histidine 0.931 0.429 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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/175303/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.