Raw Beef vs. Greek Yogurt
Nutrition comparison of Raw 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
raw beef
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and greek yogurt:
- Both raw beef and greek yogurt are high in protein.
- Greek yogurt has 6.8 times less cholesterol than raw beef.
- Greek yogurt has signficantly less trans fat than raw beef.
- Greek yogurt has signficantly more Vitamin A than raw beef.
- Greek yogurt is an excellent source of calcium.
- Raw beef has more niacin, Vitamin B6 and Vitamin B12.
- Raw beef has signficantly more iron than greek yogurt.
- Raw beef is a great source of potassium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and greek yogurt has 78% less calories than raw beef - raw beef has 332 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, raw beef is much lighter in protein, much lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Greek Yogurt | |
|---|---|---|
| Protein | 18% | 55% |
| Carbohydrates | ~ | 22% |
| Fat | 82% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and raw beef are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and greek yogurt are high in protein. Raw beef has 44% more protein than greek yogurt - raw beef has 14.4g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and greek yogurt has 90% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Greek yogurt has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.
cholesterol
Greek yogurt has 6.8 times less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than raw beef - greek yogurt has 0.8mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin D
Raw beef and greek yogurt contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Raw beef and greek yogurt contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Raw beef and greek yogurt contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Raw beef has more niacin, Vitamin B6 and Vitamin B12. Both raw beef and greek yogurt contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Raw Beef | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.044 MG | 0.044 MG |
| Riboflavin | 0.151 MG | 0.233 MG |
| Niacin | 3.382 MG | 0.197 MG |
| Pantothenic acid | 0.395 MG | 0.47 MG |
| Vitamin B6 | 0.278 MG | 0.055 MG |
| Folate | 9 UG | 12 UG |
| Vitamin B12 | 2.07 UG | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 379% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Raw beef has signficantly more iron than greek yogurt - raw beef has 1.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Raw beef is a great source of potassium and it has 55% more potassium than greek yogurt - raw beef has 218mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Raw Beef | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.007 G |
| Total | 0.084 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than greek yogurt per 100 grams.
| Raw Beef | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.577 G | 0.065 G |
| Total | 0.577 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Raw Beef g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw beef or greek yogurt contain more calories in 100 grams?Raw beef is high in calories and greek yogurt has 80% less calories than raw beef - raw beef has 332 calories in 100g and greek yogurt has 73 calories.
Is raw beef or greek yogurt better for protein?
Both raw beef and greek yogurt are high in protein. Raw beef has 40% more protein than greek yogurt - raw beef has 14.4g of protein per 100 grams and greek yogurt has 10g of protein.
Does raw beef or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 380% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and greek yogurt has 115mg of calcium.