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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
19%
59%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 8.326g)
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 19)
Which food is cheaper?
Steak is cheaper (difference - $0.2)
Which food is richer in minerals?
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak is relatively richer in vitamins