Beef vs. Greek Yogurt
Nutrition comparison of Cooked Beef and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and greek yogurt:
- Both beef and greek yogurt are high in protein.
- Beef has more niacin, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron and potassium.
- Greek yogurt has 18.4 times less trans fat than beef.
- Greek yogurt has 7.8 times less cholesterol than beef.
- Greek yogurt has signficantly more Vitamin A than beef.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and greek yogurt has 74% less calories than beef - beef has 277 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, beef is lighter in protein, much lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Beef has a macronutrient ratio of 38:0:62 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Greek Yogurt | |
|---|---|---|
| Protein | 38% | 55% |
| Carbohydrates | ~ | 22% |
| Fat | 62% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and beef are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and greek yogurt are high in protein. Beef has 155% more protein than greek yogurt - beef has 25.4g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Beef is high in saturated fat and greek yogurt has 83% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Greek yogurt has 18.4 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.
cholesterol
Greek yogurt has 7.8 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than beef - greek yogurt has 0.8mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin D
Beef and greek yogurt contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Beef and greek yogurt contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Beef and greek yogurt contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Beef has more niacin, Vitamin B6 and Vitamin B12. Both beef and greek yogurt contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Beef | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.051 MG | 0.044 MG |
| Riboflavin | 0.176 MG | 0.233 MG |
| Niacin | 4.537 MG | 0.197 MG |
| Pantothenic acid | 0.658 MG | 0.47 MG |
| Vitamin B6 | 0.336 MG | 0.055 MG |
| Folate | 11 UG | 12 UG |
| Vitamin B12 | 2.9 UG | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 229% more calcium than beef - beef has 35mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Beef is a great source of iron and it has 55 times more iron than greek yogurt - beef has 2.3mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Beef is a great source of potassium and it has 95% more potassium than greek yogurt - beef has 275mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Beef | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.007 G |
| Total | 0.056 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than greek yogurt per 100 grams.
| Beef | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.39 G | 0.065 G |
| Total | 0.39 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cooked Beef g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or greek yogurt contain more calories in 100 grams?Beef is high in calories and greek yogurt has 70% less calories than beef - beef has 277 calories in 100g and greek yogurt has 73 calories.
Is beef or greek yogurt better for protein?
Both beef and greek yogurt are high in protein. Beef has 160% more protein than greek yogurt - beef has 25.4g of protein per 100 grams and greek yogurt has 10g of protein.
Does beef or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 230% more calcium than beef - beef has 35mg of calcium in 100 grams and greek yogurt has 115mg of calcium.