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Greek yogurt vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between Greek yogurt and Milk

  • Greek yogurt has more Vitamin B12, Selenium, Vitamin B2, Phosphorus, and Monounsaturated Fat, however, Milk is higher in Vitamin D, and Vitamin A.
  • Greek yogurt covers your daily Vitamin B12 needs 12% more than Milk.
  • Milk contains 8 times less Monounsaturated Fat than Greek yogurt. Greek yogurt contains 2.136g of Monounsaturated Fat, while Milk contains 0.277g.
  • Milk has less Saturated Fat.

Food varieties used in this article are Yogurt, Greek, plain, whole milk and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Greek yogurt 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.
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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more CopperCopper +70%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +193.9%
Contains more CalciumCalcium +25%
Contains more IronIron +∞%
~equal in Magnesium ~11mg
~equal in Potassium ~150mg

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 0% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Milk
Milk
4
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +50.3%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin B12Vitamin B12 +59.6%
Contains more Vitamin AVitamin A +1206.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +17.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B5 ~0.361mg
~equal in Folate ~5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Milk
Milk
3
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 ProteinProtein +167.1%
Contains more FatsFats +415.5%
Contains more CarbsCarbs +25.4%
Contains more WaterWater +10.6%
~equal in Other ~0.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +671.1%
Contains more Poly. FatPolyunsaturated fat +1240%
Contains less Sat. FatSaturated Fat -73.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Milk Opinion
Calories 97kcal 42kcal Greek yogurt
Protein 9g 3.37g Greek yogurt
Fats 5g 0.97g Greek yogurt
Net carbs 3.98g 4.99g Milk
Carbs 3.98g 4.99g Milk
Cholesterol 13mg 5mg Milk
Vitamin D 0IU 48IU Milk
Magnesium 11mg 11mg
Calcium 100mg 125mg Milk
Potassium 141mg 150mg Milk
Iron 0mg 0.03mg Milk
Sugar 4g 5.2g Greek yogurt
Copper 0.017mg 0.01mg Greek yogurt
Zinc 0.52mg 0.42mg Greek yogurt
Phosphorus 135mg 95mg Greek yogurt
Sodium 35mg 44mg Greek yogurt
Vitamin A 15IU 196IU Milk
Vitamin A 2µg 58µg Milk
Vitamin E 0.01mg 0.01mg
Vitamin D 0µg 1.2µg Milk
Manganese 0.009mg 0.003mg Greek yogurt
Selenium 9.7µg 3.3µg Greek yogurt
Vitamin B1 0.023mg 0.02mg Greek yogurt
Vitamin B2 0.278mg 0.185mg Greek yogurt
Vitamin B3 0.208mg 0.093mg Greek yogurt
Vitamin B5 0.331mg 0.361mg Milk
Vitamin B6 0.063mg 0.037mg Greek yogurt
Vitamin B12 0.75µg 0.47µg Greek yogurt
Vitamin K 0µg 0.1µg Milk
Folate 5µg 5µg
Choline 15.1mg 17.7mg Milk
Saturated Fat 2.395g 0.633g Milk
Monounsaturated Fat 2.136g 0.277g Greek yogurt
Polyunsaturated fat 0.469g 0.035g Greek yogurt
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g 0.004g Greek yogurt
Omega-6 - Linoleic acid 0.209g 0.027g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Milk
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
17%
Greek yogurt
15%
Milk
Minerals Daily Need Coverage Score
19%
Greek yogurt
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.762g)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 19)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $0.6)
Which food is richer in minerals?
?
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.
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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.