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
less
Sodium
-29.3%
Contains
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Zinc
+58.5%
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Selenium
+261.4%
Contains
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Iron
+17.9%
Contains
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Phosphorus
+10.4%
Contains
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Potassium
+38%
Contains
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Copper
+201.2%
Equal in Calcium - 13
Contains
less
Sodium
-29.3%
Contains
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Zinc
+58.5%
Contains
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Selenium
+261.4%
Contains
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Iron
+17.9%
Contains
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Phosphorus
+10.4%
Contains
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Potassium
+38%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
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Vitamin B3
+37.3%
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Folate
+20%
Contains
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Vitamin B12
+94.7%
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Vitamin B1
+48.6%
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Vitamin B2
+62.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+37.3%
Contains
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Folate
+20%
Contains
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Vitamin B12
+94.7%
Contains
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Vitamin B1
+48.6%
Contains
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Vitamin B2
+62.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.6%
Contains
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Fats
+723.4%
Contains
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Water
+36.4%
Contains
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Other
+131.5%
Contains
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Protein
+20.6%
Contains
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Fats
+723.4%
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Water
+36.4%
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Other
+131.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+790.4%
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Polyunsaturated fat
+427.1%
Contains
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Saturated Fat
-91.6%
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Monounsaturated Fat
+790.4%
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Polyunsaturated fat
+427.1%
Contains
less
Saturated 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 Sugar |
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| Lower in Cholesterol |
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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 | |
|
Opinion |
| Protein | 24.85g | 20.6g |
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| Fats | 19.02g | 2.31g |
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| Calories | 271kcal | 109kcal |
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| Calcium | 12mg | 13mg |
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| Iron | 2.4mg | 2.83mg |
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| Magnesium | 23mg |
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| Phosphorus | 163mg | 180mg |
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| Potassium | 279mg | 385mg |
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| Sodium | 58mg | 82mg |
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| Zinc | 6.34mg | 4mg |
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| Copper | 0.085mg | 0.256mg |
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| Manganese | 0.038mg |
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| Selenium | 31.8µg | 8.8µg |
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| Vitamin A | 25IU | 0IU |
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| Vitamin A RAE | 7µg | 0µg |
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| Vitamin D | 6IU |
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| Vitamin D | 0.1µg |
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| Vitamin B1 | 0.074mg | 0.11mg |
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| Vitamin B2 | 0.301mg | 0.49mg |
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| Vitamin B3 | 5.149mg | 3.75mg |
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| Vitamin B6 | 0.5mg |
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| Folate | 6µg | 5µg |
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| Vitamin B12 | 2.2µg | 1.13µg |
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| Vitamin K | 1.6µg |
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| Tryptophan | 0.278mg | 0.306mg |
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| Threonine | 1.171mg | 0.981mg |
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| Isoleucine | 1.157mg | 1.042mg |
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| Leucine | 2.142mg | 1.716mg |
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| Lysine | 2.38mg | 1.532mg |
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| Methionine | 0.672mg | 0.552mg |
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| Phenylalanine | 0.997mg | 0.715mg |
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| Valine | 1.242mg | 1.103mg |
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| Histidine | 0.931mg | 0.429mg |
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| Cholesterol | 78mg | 57mg |
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| Saturated Fat | 8.443g | 0.71g |
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| Omega-3 - DHA | 0.001g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.013g |
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| Monounsaturated Fat | 9.171g | 1.03g |
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| Polyunsaturated fat | 0.896g | 0.17g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
49%
30%
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 Sugar?
Goat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Goat is lower in Cholesterol (difference - 21mg)
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)