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Yogurt vs. Lamb — In-Depth Nutrition Comparison

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How are yogurt and lamb different?

  • Yogurt is richer in calcium, while lamb is higher in vitamin B12, vitamin B3, zinc, selenium, iron, choline, and copper.
  • Lamb covers your daily need for vitamin B12, 75% more than yogurt.
  • Yogurt contains 6 times more calcium than lamb. Yogurt contains 110mg of calcium, while lamb contains 17mg.
  • Yogurt is lower in cholesterol.
  • Yogurt has a higher glycemic index (19) than lamb (0).

Yogurt, Greek, plain, nonfat and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked types were used in this article.

Infographic

Yogurt vs Lamb 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.
Yogurt
2
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%
Lamb
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more CalciumCalcium +547.1%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +119.9%
Contains more IronIron +2585.7%
Contains more CopperCopper +600%
Contains more ZincZinc +757.7%
Contains more PhosphorusPhosphorus +39.3%
Contains more ManganeseManganese +144.4%
Contains more SeleniumSelenium +172.2%

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.
Yogurt
2
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%
Lamb
10
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B3Vitamin B3 +3101.9%
Contains more Vitamin B5Vitamin B5 +99.4%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin B12Vitamin B12 +240%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +157.1%
Contains more CholineCholine +520.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.4%
Contains more ProteinProtein +140.6%
Contains more FatsFats +5269.2%
Contains more OtherOther +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +16541.5%
Contains more Poly. FatPolyunsaturated fat +12483.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Lamb
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 Yogurt Lamb DV% diff.
Vitamin B12 0.75µg 2.55µg 75%
Saturated fat 0.117g 8.83g 40%
Vitamin B3 0.208mg 6.66mg 40%
Zinc 0.52mg 4.46mg 36%
Fats 0.39g 20.94g 32%
Cholesterol 5mg 97mg 31%
Selenium 9.7µg 26.4µg 30%
Protein 10.19g 24.52g 29%
Iron 0.07mg 1.88mg 23%
Monounsaturated fat 0.053g 8.82g 22%
Choline 15.1mg 93.7mg 14%
Calories 59kcal 294kcal 12%
Copper 0.017mg 0.119mg 11%
Polyunsaturated fat 0.012g 1.51g 10%
Calcium 110mg 17mg 9%
Phosphorus 135mg 188mg 8%
Vitamin B5 0.331mg 0.66mg 7%
Vitamin B1 0.023mg 0.1mg 6%
Potassium 141mg 310mg 5%
Vitamin B6 0.063mg 0.13mg 5%
Vitamin K 0µg 4.6µg 4%
Folate 7µg 18µg 3%
Magnesium 11mg 23mg 3%
Vitamin B2 0.278mg 0.25mg 2%
Sodium 36mg 72mg 2%
Manganese 0.009mg 0.022mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.01mg 0.14mg 1%
Carbs 3.6g 0g 1%
Net carbs 3.6g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 3.24g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.006g N/A
Tryptophan 0.287mg 0%
Threonine 1.05mg 0%
Isoleucine 1.183mg 0%
Leucine 1.908mg 0%
Lysine 2.166mg 0%
Methionine 0.629mg 0%
Phenylalanine 0.998mg 0%
Valine 1.323mg 0%
Histidine 0.777mg 0%
Omega-3 - ALA 0.001g 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
Yogurt Lamb
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
17%
Yogurt
52%
Lamb
Minerals Daily Need Coverage Score
19%
Yogurt
52%
Lamb

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 92mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 8.713g)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 19)
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $0.3)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb 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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.