Beef vs. Yogurt
Nutrition comparison of Cooked Beef and 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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and yogurt:
- Beef has more niacin, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Yogurt has 5.7 times less cholesterol than beef.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and yogurt has 78% less calories than beef - beef has 277 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and heavier in fat compared to yogurt per calorie. Beef has a macronutrient ratio of 38:0:62 and for yogurt, 23:30:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Yogurt | |
|---|---|---|
| Protein | 38% | 23% |
| Carbohydrates | ~ | 30% |
| Fat | 62% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and beef are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 631% more protein than yogurt - beef has 25.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Beef is high in saturated fat and yogurt has 71% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Yogurt has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Yogurt has 5.7 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and beef contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Yogurt has 800% more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Beef and yogurt contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Beef and yogurt contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Beef and yogurt contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Beef has more niacin, Vitamin B6 and Vitamin B12. Both beef and yogurt contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Beef | Yogurt | |
|---|---|---|
| Thiamin | 0.051 MG | 0.029 MG |
| Riboflavin | 0.176 MG | 0.142 MG |
| Niacin | 4.537 MG | 0.075 MG |
| Pantothenic acid | 0.658 MG | 0.389 MG |
| Vitamin B6 | 0.336 MG | 0.032 MG |
| Folate | 11 UG | 7 UG |
| Vitamin B12 | 2.9 UG | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 246% more calcium than beef - beef has 35mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Beef is a great source of iron and it has 44 times more iron than yogurt - beef has 2.3mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Beef is a great source of potassium and it has 77% more potassium than yogurt - beef has 275mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Beef | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.027 G |
| Total | 0.056 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than yogurt per 100 grams.
| Beef | Yogurt | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.065 G |
| Total | 0.402 G | 0.065 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.
Cooked Beef g
()
|
Daily Values (%) |
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 yogurt contain more calories in 100 grams?Beef is high in calories and yogurt has 80% less calories than beef - beef has 277 calories in 100g and yogurt has 61 calories.
Is beef or yogurt better for protein?
Beef is a fantastic source of protein and it has 630% more protein than yogurt - beef has 25.4g of protein per 100 grams and yogurt has 3.5g of protein.
Does beef or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 250% more calcium than beef - beef has 35mg of calcium in 100 grams and yogurt has 121mg of calcium.