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  6. Whey vs. Yogurt

Whey vs. Yogurt — In-Depth Nutrition Comparison

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Significant differences between Whey and Yogurt

  • The amount of Vitamin B12, Selenium, Phosphorus, Vitamin B2, and Calcium in Yogurt is higher than in Whey.
  • Yogurt covers your daily Vitamin B12 needs 20% more than Whey.
  • Yogurt has 2 times less Sugar than Whey. Whey has 5.14g of Sugar, while Yogurt has 3.24g.

Specific food types used in this comparison are Whey, sweet, fluid and Yogurt, Greek, plain, nonfat.

Infographic

Whey vs Yogurt 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
Whey
1
:
9
Yogurt
Yogurt
Contains more Potassium +14.2%
Contains more Calcium +134%
Contains more Iron +16.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +193.5%
Contains less Sodium -33.3%
Contains more Zinc +300%
Contains more Copper +325%
Contains more Manganese +800%
Contains more Selenium +410.5%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Potassium +14.2%
Contains more Calcium +134%
Contains more Iron +16.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +193.5%
Contains less Sodium -33.3%
Contains more Zinc +300%
Contains more Copper +325%
Contains more Manganese +800%
Contains more Selenium +410.5%

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
Whey
4
:
7
Yogurt
Yogurt
Contains more Vitamin A +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B5 +15.7%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +103.2%
Contains more Folate +600%
Contains more Vitamin B12 +167.9%
Whey
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B5 +15.7%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +103.2%
Contains more Folate +600%
Contains more Vitamin B12 +167.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
:
3
Yogurt
Yogurt
Contains more Carbs +42.8%
Contains more Protein +1098.8%
Contains more Other +35.8%
Equal in Fats - 0.39
Equal in Water - 85.1
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +42.8%
Contains more Protein +1098.8%
Contains more Other +35.8%
Equal in Fats - 0.39
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Yogurt
Yogurt
Contains more Monounsaturated Fat +88.7%
Contains less Saturated Fat -49.1%
Equal in Polyunsaturated fat - 0.012
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +88.7%
Contains less Saturated Fat -49.1%
Equal in Polyunsaturated fat - 0.012

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Yogurt Opinion
Net carbs 5.14g 3.6g Whey
Protein 0.85g 10.19g Yogurt
Fats 0.36g 0.39g Yogurt
Carbs 5.14g 3.6g Whey
Calories 27kcal 59kcal Yogurt
Sugar 5.14g 3.24g Yogurt
Calcium 47mg 110mg Yogurt
Iron 0.06mg 0.07mg Yogurt
Magnesium 8mg 11mg Yogurt
Phosphorus 46mg 135mg Yogurt
Potassium 161mg 141mg Whey
Sodium 54mg 36mg Yogurt
Zinc 0.13mg 0.52mg Yogurt
Copper 0.004mg 0.017mg Yogurt
Manganese 0.001mg 0.009mg Yogurt
Selenium 1.9µg 9.7µg Yogurt
Vitamin A 12IU 4IU Whey
Vitamin A RAE 3µg 1µg Whey
Vitamin E 0mg 0.01mg Yogurt
Vitamin C 0.1mg 0mg Whey
Vitamin B1 0.036mg 0.023mg Whey
Vitamin B2 0.158mg 0.278mg Yogurt
Vitamin B3 0.074mg 0.208mg Yogurt
Vitamin B5 0.383mg 0.331mg Whey
Vitamin B6 0.031mg 0.063mg Yogurt
Folate 1µg 7µg Yogurt
Vitamin B12 0.28µg 0.75µg Yogurt
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 2mg 5mg Whey
Trans Fat 0.006g Whey
Saturated Fat 0.23g 0.117g Yogurt
Monounsaturated Fat 0.1g 0.053g Whey
Polyunsaturated fat 0.011g 0.012g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
8%
Whey
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 24)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $1)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 3mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.