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Whey vs. Milk — In-Depth Nutrition Comparison

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What are the main differences between Whey and Milk?

  • Whey has less Vitamin B12, Calcium, Phosphorus, and Vitamin A RAE than Milk.

We used Whey, sweet, fluid and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.

Infographic

Whey vs Milk infographic
Infographic link

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.
Whey
2
:
8
Milk
Contains more Iron +100%
Contains more Calcium +166%
Contains more Magnesium +37.5%
Contains more Phosphorus +106.5%
Contains less Sodium -18.5%
Contains more Zinc +223.1%
Contains more Copper +150%
Contains more Manganese +200%
Contains more Selenium +73.7%
Equal in Potassium - 150
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +100%
Contains more Calcium +166%
Contains more Magnesium +37.5%
Contains more Phosphorus +106.5%
Contains less Sodium -18.5%
Contains more Zinc +223.1%
Contains more Copper +150%
Contains more Manganese +200%
Contains more Selenium +73.7%
Equal in Potassium - 150

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.
Whey
3
:
9
Milk
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin A +1533.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +19.4%
Contains more Folate +400%
Contains more Vitamin B12 +67.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.361
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin A +1533.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +19.4%
Contains more Folate +400%
Contains more Vitamin B12 +67.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.361

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
:
3
Milk
Contains more Protein +296.5%
Contains more Fats +169.4%
Contains more Other +41.5%
Equal in Carbs - 4.99
Equal in Water - 89.92
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +296.5%
Contains more Fats +169.4%
Contains more Other +41.5%
Equal in Carbs - 4.99
Equal in Water - 89.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
:
2
Milk
Contains less Saturated Fat -63.7%
Contains more Monounsaturated Fat +177%
Contains more Polyunsaturated fat +218.2%
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -63.7%
Contains more Monounsaturated Fat +177%
Contains more Polyunsaturated fat +218.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Milk
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Whey Milk Opinion
Net carbs 5.14g 4.99g Whey
Protein 0.85g 3.37g Milk
Fats 0.36g 0.97g Milk
Carbs 5.14g 4.99g Whey
Calories 27kcal 42kcal Milk
Sugar 5.14g 5.2g Whey
Calcium 47mg 125mg Milk
Iron 0.06mg 0.03mg Whey
Magnesium 8mg 11mg Milk
Phosphorus 46mg 95mg Milk
Potassium 161mg 150mg Whey
Sodium 54mg 44mg Milk
Zinc 0.13mg 0.42mg Milk
Copper 0.004mg 0.01mg Milk
Manganese 0.001mg 0.003mg Milk
Selenium 1.9µg 3.3µg Milk
Vitamin A 12IU 196IU Milk
Vitamin A RAE 3µg 58µg Milk
Vitamin E 0mg 0.01mg Milk
Vitamin D 48IU Milk
Vitamin D 1.2µg Milk
Vitamin C 0.1mg 0mg Whey
Vitamin B1 0.036mg 0.02mg Whey
Vitamin B2 0.158mg 0.185mg Milk
Vitamin B3 0.074mg 0.093mg Milk
Vitamin B5 0.383mg 0.361mg Whey
Vitamin B6 0.031mg 0.037mg Milk
Folate 1µg 5µg Milk
Vitamin B12 0.28µg 0.47µg Milk
Vitamin K 0µg 0.1µg Milk
Tryptophan 0.013mg 0.043mg Milk
Threonine 0.054mg 0.143mg Milk
Isoleucine 0.047mg 0.174mg Milk
Leucine 0.078mg 0.319mg Milk
Lysine 0.068mg 0.282mg Milk
Methionine 0.016mg 0.088mg Milk
Phenylalanine 0.027mg 0.174mg Milk
Valine 0.046mg 0.22mg Milk
Histidine 0.016mg 0.101mg Milk
Cholesterol 2mg 5mg Whey
Saturated Fat 0.23g 0.633g Whey
Monounsaturated Fat 0.1g 0.277g Milk
Polyunsaturated fat 0.011g 0.035g Milk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Whey
16%
Milk
Minerals Daily Need Coverage Score
8%
Whey
14%
Milk

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 0.06g)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.403g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 12)
Which food is cheaper?
Milk
Milk is cheaper (difference - $3)
Which food is richer in minerals?
Milk
Milk is relatively richer in minerals
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.