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Steak vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between steak and yogurt

  • Steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, and copper; however, yogurt is higher in calcium.
  • Steak covers your daily need for vitamin B12, 60% more than yogurt.
  • Steak has 72 times more saturated fat than yogurt. While steak has 8.443g of saturated fat, yogurt has only 0.117g.
  • The glycemic index of yogurt is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Yogurt, Greek, plain, nonfat.

Infographic

Steak 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.
Steak
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +109.1%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +3328.6%
Contains more CopperCopper +400%
Contains more ZincZinc +1119.2%
Contains more PhosphorusPhosphorus +20.7%
Contains more SeleniumSelenium +227.8%
Contains more CalciumCalcium +816.7%
Contains less SodiumSodium -37.9%

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.
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Yogurt
4
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 +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +221.7%
Contains more Vitamin B3Vitamin B3 +2375.5%
Contains more Vitamin B6Vitamin B6 +693.7%
Contains more Vitamin B12Vitamin B12 +193.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.278mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
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 +143.9%
Contains more FatsFats +4776.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.1%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
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 +17203.8%
Contains more Poly. FatPolyunsaturated fat +7366.7%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Steak Yogurt DV% diff.
Vitamin B12 2.2µg 0.75µg 60%
Zinc 6.34mg 0.52mg 53%
Selenium 31.8µg 9.7µg 40%
Saturated fat 8.443g 0.117g 38%
Vitamin B6 0.5mg 0.063mg 34%
Vitamin B3 5.149mg 0.208mg 31%
Fats 19.02g 0.39g 29%
Protein 24.85g 10.19g 29%
Iron 2.4mg 0.07mg 29%
Cholesterol 78mg 5mg 24%
Monounsaturated fat 9.171g 0.053g 23%
Calories 271kcal 59kcal 11%
Calcium 12mg 110mg 10%
Copper 0.085mg 0.017mg 8%
Vitamin B5 0.331mg 7%
Polyunsaturated fat 0.896g 0.012g 6%
Phosphorus 163mg 135mg 4%
Vitamin B1 0.074mg 0.023mg 4%
Potassium 279mg 141mg 4%
Magnesium 23mg 11mg 3%
Choline 15.1mg 3%
Vitamin B2 0.301mg 0.278mg 2%
Sodium 58mg 36mg 1%
Vitamin A 7µg 1µg 1%
Vitamin K 1.6µg 0µg 1%
Carbs 0g 3.6g 1%
Vitamin D 6IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Vitamin E 0.01mg 0%
Manganese 0.009mg 0%
Folate 6µg 7µg 0%
Trans fat 0.006g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Steak
17%
Yogurt
Minerals Daily Need Coverage Score
59%
Steak
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 8.326g)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 19)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.2)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.