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  6. Yogurt vs. Rib eye steak

Yogurt vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between yogurt and rib eye steak

  • Yogurt has more calcium; however, rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, and copper.
  • Rib eye steak covers your daily need for vitamin B12, 56% more than yogurt.
  • Yogurt has 10 times more calcium than rib eye steak. While yogurt has 110mg of calcium, rib eye steak has only 11mg.
  • Yogurt has less cholesterol.
  • The glycemic index of yogurt is higher.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Yogurt vs Rib eye steak 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +900%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +3100%
Contains more CopperCopper +370.6%
Contains more ZincZinc +1036.5%
Contains more PhosphorusPhosphorus +12.6%
Contains more ManganeseManganese +788.9%
Contains more SeleniumSelenium +206.2%

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
Yogurt
1
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%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +208.7%
Contains more Vitamin B3Vitamin B3 +2259.6%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B6Vitamin B6 +657.1%
Contains more Vitamin B12Vitamin B12 +180%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +223.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.287mg

All nutrients comparison - raw data values

Nutrient Yogurt Rib eye steak DV% diff.
Vitamin B12 0.75µg 2.1µg 56%
Zinc 0.52mg 5.91mg 49%
Saturated fat 0.117g 9.684g 43%
Selenium 9.7µg 29.7µg 36%
Fats 0.39g 21.81g 33%
Vitamin B6 0.063mg 0.477mg 32%
Vitamin B3 0.208mg 4.908mg 29%
Protein 10.19g 23.69g 27%
Iron 0.07mg 2.24mg 27%
Monounsaturated fat 0.053g 10.519g 26%
Cholesterol 5mg 80mg 25%
Calories 59kcal 291kcal 12%
Calcium 110mg 11mg 10%
Copper 0.017mg 0.08mg 7%
Polyunsaturated fat 0.012g 1.027g 7%
Choline 15.1mg 48.8mg 6%
Vitamin B5 0.331mg 0.536mg 4%
Potassium 141mg 260mg 4%
Vitamin B1 0.023mg 0.071mg 4%
Manganese 0.009mg 0.08mg 3%
Magnesium 11mg 22mg 3%
Phosphorus 135mg 152mg 2%
Vitamin K 0µg 1.6µg 1%
Vitamin D 0IU 7IU 1%
Carbs 3.6g 0g 1%
Vitamin B2 0.278mg 0.287mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.01mg 0.1mg 1%
Vitamin A 1µg 8µg 1%
Sodium 36mg 54mg 1%
Net carbs 3.6g 0g N/A
Sugar 3.24g 0g N/A
Folate 7µg 6µg 0%
Trans fat 0.006g 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.001g 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.01g 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +56.2%
Contains more OtherOther +7100%
Contains more ProteinProtein +132.5%
Contains more FatsFats +5492.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +19747.2%
Contains more Poly. FatPolyunsaturated fat +8458.3%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.