Beef vs. Vanilla Yogurt
Nutrition comparison of Cooked Beef and Vanilla 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
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and vanilla yogurt:
- Both beef and vanilla yogurt are high in potassium.
- Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Vanilla yogurt has 7.8 times less cholesterol than beef.
- Vanilla yogurt is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and vanilla yogurt has 64% less calories than beef - beef has 277 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla yogurt per calorie. Beef has a macronutrient ratio of 38:0:62 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Vanilla Yogurt | |
|---|---|---|
| Protein | 38% | 19% |
| Carbohydrates | ~ | 53% |
| Fat | 62% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than vanilla yogurt - vanilla yogurt has 13.5g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than vanilla yogurt - vanilla yogurt has 13.5g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 424% more protein than vanilla yogurt - beef has 25.4g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Beef is high in saturated fat and vanilla yogurt has 73% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
trans fat
Vanilla yogurt has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.
cholesterol
Vanilla yogurt has 7.8 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than beef - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Vanilla yogurt has 833% more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Beef and vanilla yogurt contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.
Vitamin E
Beef and vanilla yogurt contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Beef and vanilla yogurt contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and vanilla yogurt contain significant amounts of thiamin, riboflavin and folate.
| Beef | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.051 MG | 0.041 MG |
| Riboflavin | 0.176 MG | 0.197 MG |
| Niacin | 4.537 MG | 0.105 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.044 MG |
| Folate | 11 UG | 11 UG |
| Vitamin B12 | 2.9 UG | 0.52 UG |
Minerals
calcium
Vanilla yogurt is an excellent source of calcium and it has 380% more calcium than beef - beef has 35mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Beef is a great source of iron and it has 31 times more iron than vanilla yogurt - beef has 2.3mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both beef and vanilla yogurt are high in potassium. Beef has 28% more potassium than vanilla yogurt - beef has 275mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and vanilla yogurt contain significant amounts of alpha linoleic acid (ALA).
| Beef | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.038 G |
| Total | 0.056 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than vanilla yogurt per 100 grams.
| Beef | Vanilla Yogurt | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.068 G |
| Total | 0.402 G | 0.068 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 Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Cooked Beef g
()
|
Daily Values (%) |
Vanilla 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 vanilla yogurt contain more calories in 100 grams?Beef is high in calories and vanilla yogurt has 60% less calories than beef - beef has 277 calories in 100g and vanilla yogurt has 100 calories.
Is beef or vanilla yogurt better for protein?
Beef is a fantastic source of protein and it has 420% more protein than vanilla yogurt - beef has 25.4g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Does vanilla yogurt or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than vanilla yogurt - vanilla yogurt has 13.5g of carbs for 100g and beef has no carbs..
Does beef or vanilla yogurt contain more calcium?
Vanilla yogurt is a rich source of calcium and it has 380% more calcium than beef - beef has 35mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does beef or vanilla yogurt contain more potassium?
Both beef and vanilla yogurt are high in potassium. Beef has 30% more potassium than vanilla yogurt - beef has 275mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.