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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.

Infographic

Steak vs Goat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
3
:
5
Goat
Contains less Sodium -29.3%
Contains more Zinc +58.5%
Contains more Iron +17.9%
Contains more Phosphorus +10.4%
Contains more Potassium +38%
Contains more Copper +201.2%
Equal in Calcium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 107% 0% 78% 34% 11% 110% 86%
Contains less Sodium -29.3%
Contains more Zinc +58.5%
Contains more Iron +17.9%
Contains more Phosphorus +10.4%
Contains more Potassium +38%
Contains more Copper +201.2%
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 Folate +20%
Contains more Vitamin B12 +94.7%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +62.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 28% 114% 71% 0% 0% 4% 142% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +37.3%
Contains more Folate +20%
Contains more Vitamin B12 +94.7%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +62.8%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Goat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
149%
Steak
124%
Goat
Carbohydrates
0%
Steak
0%
Goat
Fats
88%
Steak
11%
Goat

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 Sugar?
Goat
Goat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 21mg)
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)

References

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