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.
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.
The glycemic index of milk is higher.

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.

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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.

Greek yogurt

Milk

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.

Greek yogurt

Milk

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	+2800%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.75µg	0.47µg	12%
Selenium	9.7µg	3.3µg	12%
Protein	9g	3.37g	11%
Saturated fat	2.395g	0.633g	8%
Vitamin B2	0.278mg	0.185mg	7%
Phosphorus	135mg	95mg	6%
Fats	5g	0.97g	6%
Vitamin D	0IU	48IU	6%
Vitamin D	0µg	1.2µg	6%
Vitamin A	2µg	58µg	6%
Monounsaturated fat	2.136g	0.277g	5%
Polyunsaturated fat	0.469g	0.035g	3%
Calories	97kcal	42kcal	3%
Calcium	100mg	125mg	3%
Cholesterol	13mg	5mg	3%
Vitamin B6	0.063mg	0.037mg	2%
Vitamin B3	0.208mg	0.093mg	1%
Copper	0.017mg	0.01mg	1%
Vitamin B5	0.331mg	0.361mg	1%
Zinc	0.52mg	0.42mg	1%
Net carbs	3.98g	4.99g	N/A
Carbs	3.98g	4.99g	0%
Magnesium	11mg	11mg	0%
Potassium	141mg	150mg	0%
Iron	0mg	0.03mg	0%
Sugar	4g	5.2g	N/A
Sodium	35mg	44mg	0%
Vitamin E	0.01mg	0.01mg	0%
Manganese	0.009mg	0.003mg	0%
Vitamin B1	0.023mg	0.02mg	0%
Vitamin K	0µg	0.1µg	0%
Folate	5µg	5µg	0%
Choline	15.1mg	17.7mg	0%
Tryptophan		0.043mg	0%
Threonine		0.143mg	0%
Isoleucine		0.174mg	0%
Leucine		0.319mg	0%
Lysine		0.282mg	0%
Methionine		0.088mg	0%
Phenylalanine		0.174mg	0%
Valine		0.22mg	0%
Histidine		0.101mg	0%
Omega-3 - DHA	0.004g	0g	N/A
Omega-3 - ALA	0.023g	0.004g	N/A
Omega-6 - Linoleic acid	0.209g	0.027g	N/A