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Goat milk vs. Greek yogurt — In-Depth Nutrition Comparison

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How are goat milk and Greek yogurt different?

  • Goat milk is higher in vitamin D; however, Greek yogurt is richer in vitamin B12, selenium, vitamin B2, and monounsaturated fat.
  • Daily need coverage for vitamin B12 for Greek yogurt is 28% higher.
  • Greek yogurt has a lower glycemic index (12) than goat milk (25).

Milk, goat, fluid, with added vitamin D and Yogurt, Greek, plain, whole milk are the varieties used in this article.

Infographic

Goat milk vs Greek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +34%
Contains more PotassiumPotassium +44.7%
Contains more IronIron +∞%
Contains more CopperCopper +170.6%
Contains more ManganeseManganese +100%
Contains more ZincZinc +73.3%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +592.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 19% 1.4% 20% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2750%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +108.7%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin B12Vitamin B12 +971.4%
Contains more FolateFolate +400%
~equal in Vitamin B5 ~0.331mg
~equal in Choline ~15.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more CarbsCarbs +11.8%
Contains more OtherOther +13.9%
Contains more ProteinProtein +152.8%
Contains more FatsFats +20.8%
~equal in Water ~81.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated fat -10.2%
Contains more Mono. FatMonounsaturated fat +92.6%
Contains more Poly. FatPolyunsaturated fat +214.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat milk Greek yogurt DV% diff.
Vitamin B12 0.07µg 0.75µg 28%
Selenium 1.4µg 9.7µg 15%
Vitamin B2 0.138mg 0.278mg 11%
Protein 3.56g 9g 11%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin A 57µg 2µg 6%
Copper 0.046mg 0.017mg 3%
Monounsaturated fat 1.109g 2.136g 3%
Phosphorus 111mg 135mg 3%
Calcium 134mg 100mg 3%
Potassium 204mg 141mg 2%
Vitamin B1 0.048mg 0.023mg 2%
Zinc 0.3mg 0.52mg 2%
Polyunsaturated fat 0.149g 0.469g 2%
Folate 1µg 5µg 1%
Vitamin B6 0.046mg 0.063mg 1%
Saturated fat 2.667g 2.395g 1%
Calories 69kcal 97kcal 1%
Vitamin C 1.3mg 0mg 1%
Sodium 50mg 35mg 1%
Iron 0.05mg 0mg 1%
Fats 4.14g 5g 1%
Magnesium 14mg 11mg 1%
Cholesterol 11mg 13mg 1%
Carbs 4.45g 3.98g 0%
Net carbs 4.45g 3.98g N/A
Sugar 4.45g 4g N/A
Vitamin E 0.07mg 0.01mg 0%
Manganese 0.018mg 0.009mg 0%
Vitamin B3 0.277mg 0.208mg 0%
Vitamin B5 0.31mg 0.331mg 0%
Vitamin K 0.3µg 0µg 0%
Choline 16mg 15.1mg 0%
Tryptophan 0.044mg 0%
Threonine 0.163mg 0%
Isoleucine 0.207mg 0%
Leucine 0.314mg 0%
Lysine 0.29mg 0%
Methionine 0.08mg 0%
Phenylalanine 0.155mg 0%
Valine 0.24mg 0%
Histidine 0.089mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat milk Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Goat milk
17%
Greek yogurt
Minerals Daily Need Coverage Score
16%
Goat milk
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 0.272g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Goat milk
Goat milk is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Goat milk
Goat milk is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.