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.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more ZincZinc | +58.5% |
| Contains less SodiumSodium | -29.3% |
| Contains more SeleniumSelenium | +261.4% |
| Contains more PotassiumPotassium | +38% |
| Contains more IronIron | +17.9% |
| Contains more CopperCopper | +201.2% |
| Contains more PhosphorusPhosphorus | +10.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +94.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +20% |
| Contains more Vitamin B1Vitamin B1 | +48.6% |
| Contains more Vitamin B2Vitamin B2 | +62.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.6% |
| Contains more FatsFats | +723.4% |
| Contains more WaterWater | +36.4% |
| Contains more OtherOther | +131.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +790.4% |
| Contains more Poly. FatPolyunsaturated fat | +427.1% |
| Contains less Sat. FatSaturated fat | -91.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.2µg | 1.13µg | 45% |
| Selenium | 31.8µg | 8.8µg | 42% |
| Vitamin B6 | 0.5mg | 38% | |
| Saturated fat | 8.443g | 0.71g | 35% |
| Fats | 19.02g | 2.31g | 26% |
| Zinc | 6.34mg | 4mg | 21% |
| Monounsaturated fat | 9.171g | 1.03g | 20% |
| Copper | 0.085mg | 0.256mg | 19% |
| Vitamin B2 | 0.301mg | 0.49mg | 15% |
| Vitamin B3 | 5.149mg | 3.75mg | 9% |
| Protein | 24.85g | 20.6g | 9% |
| Calories | 271kcal | 109kcal | 8% |
| Cholesterol | 78mg | 57mg | 7% |
| Polyunsaturated fat | 0.896g | 0.17g | 5% |
| Iron | 2.4mg | 2.83mg | 5% |
| Magnesium | 23mg | 5% | |
| Vitamin B1 | 0.074mg | 0.11mg | 3% |
| Potassium | 279mg | 385mg | 3% |
| Manganese | 0.038mg | 2% | |
| Phosphorus | 163mg | 180mg | 2% |
| Vitamin D | 6IU | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Sodium | 58mg | 82mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Calcium | 12mg | 13mg | 0% |
| Folate | 6µg | 5µg | 0% |
| Tryptophan | 0.278mg | 0.306mg | 0% |
| Threonine | 1.171mg | 0.981mg | 0% |
| Isoleucine | 1.157mg | 1.042mg | 0% |
| Leucine | 2.142mg | 1.716mg | 0% |
| Lysine | 2.38mg | 1.532mg | 0% |
| Methionine | 0.672mg | 0.552mg | 0% |
| Phenylalanine | 0.997mg | 0.715mg | 0% |
| Valine | 1.242mg | 1.103mg | 0% |
| Histidine | 0.931mg | 0.429mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
45%
27%
Minerals Daily Need Coverage Score
59%
48%
Comparison summary
Which food contains less Sodium?
Steak contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Goat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Goat is lower in Saturated fat (difference - 7.733g)
Which food is cheaper?
Goat is cheaper (difference - $0.4)
Which food is richer in minerals?
Goat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)