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  6. Beefsteak raw vs. Yogurt

Beefsteak raw vs. Yogurt — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and yogurt

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, selenium, vitamin B3, iron, and phosphorus; however, yogurt is richer in calcium.
  • Beefsteak raw covers your daily vitamin B12 needs 81% more than yogurt.
  • Yogurt has 29 times less iron than beefsteak raw. Beefsteak raw has 2mg of iron, while yogurt has 0.07mg.
  • Yogurt contains less saturated fat.
  • Yogurt has a higher glycemic index. The glycemic index of yogurt is 19, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Yogurt, Greek, plain, nonfat.

Infographic

Beefsteak raw vs Yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +166%
Contains more IronIron +2757.1%
Contains more CopperCopper +364.7%
Contains more ZincZinc +919.2%
Contains more PhosphorusPhosphorus +63%
Contains more SeleniumSelenium +187.6%
Contains more CalciumCalcium +2100%
Contains less SodiumSodium -34.5%

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.
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B3Vitamin B3 +2326.9%
Contains more Vitamin B6Vitamin B6 +761.9%
Contains more Vitamin B12Vitamin B12 +258.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +52.7%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Yogurt DV% diff.
Vitamin B12 2.69µg 0.75µg 81%
Zinc 5.3mg 0.52mg 43%
Vitamin B6 0.543mg 0.063mg 37%
Selenium 27.9µg 9.7µg 33%
Vitamin B3 5.048mg 0.208mg 30%
Iron 2mg 0.07mg 24%
Protein 21.38g 10.19g 22%
Cholesterol 67mg 5mg 21%
Phosphorus 220mg 135mg 12%
Calcium 5mg 110mg 11%
Fats 5.36g 0.39g 8%
Saturated fat 1.875g 0.117g 8%
Vitamin B2 0.182mg 0.278mg 7%
Potassium 375mg 141mg 7%
Copper 0.079mg 0.017mg 7%
Vitamin B5 0.331mg 7%
Monounsaturated fat 2.354g 0.053g 6%
Vitamin B1 0.075mg 0.023mg 4%
Calories 134kcal 59kcal 4%
Magnesium 25mg 11mg 3%
Choline 15.1mg 3%
Polyunsaturated fat 0.189g 0.012g 1%
Sodium 55mg 36mg 1%
Vitamin K 1.5µg 0µg 1%
Folate 3µg 7µg 1%
Vitamin D 0.1µg 0µg 1%
Carbs 0g 3.6g 1%
Net carbs 0g 3.6g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 2µg 1µg 0%
Manganese 0.009mg 0%
Trans fat 0.253g 0.006g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.142g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +109.8%
Contains more FatsFats +1274.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.7%
Contains more OtherOther +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +4341.5%
Contains more Poly. FatPolyunsaturated fat +1475%
Contains less Sat. FatSaturated fat -93.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.