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Yogurt vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between yogurt and steak

  • Yogurt has more calcium; however, steak is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, and copper.
  • Steak covers your daily need for vitamin B12, 60% more than yogurt.
  • Yogurt has 9 times more calcium than steak. While yogurt has 110mg of calcium, steak has only 12mg.
  • 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 off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Yogurt vs 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
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%
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%
Contains more CalciumCalcium +816.7%
Contains less SodiumSodium -37.9%
Contains more ManganeseManganese +∞%
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%

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
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.301mg

Macronutrient Comparison

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

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
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
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +17203.8%
Contains more Poly. FatPolyunsaturated fat +7366.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Steak
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 Steak DV% diff.
Vitamin B12 0.75µg 2.2µg 60%
Zinc 0.52mg 6.34mg 53%
Selenium 9.7µg 31.8µg 40%
Saturated fat 0.117g 8.443g 38%
Vitamin B6 0.063mg 0.5mg 34%
Vitamin B3 0.208mg 5.149mg 31%
Fats 0.39g 19.02g 29%
Protein 10.19g 24.85g 29%
Iron 0.07mg 2.4mg 29%
Cholesterol 5mg 78mg 24%
Monounsaturated fat 0.053g 9.171g 23%
Calories 59kcal 271kcal 11%
Calcium 110mg 12mg 10%
Copper 0.017mg 0.085mg 8%
Vitamin B5 0.331mg 7%
Polyunsaturated fat 0.012g 0.896g 6%
Phosphorus 135mg 163mg 4%
Vitamin B1 0.023mg 0.074mg 4%
Potassium 141mg 279mg 4%
Magnesium 11mg 23mg 3%
Choline 15.1mg 3%
Vitamin B2 0.278mg 0.301mg 2%
Sodium 36mg 58mg 1%
Vitamin A 1µg 7µg 1%
Vitamin K 0µg 1.6µg 1%
Carbs 3.6g 0g 1%
Vitamin D 0IU 6IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 3.6g 0g N/A
Sugar 3.24g 0g N/A
Vitamin E 0.01mg 0%
Manganese 0.009mg 0%
Folate 7µg 6µg 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 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.013g 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 Steak
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
45%
Steak
Minerals Daily Need Coverage Score
19%
Yogurt
59%
Steak

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.