Greek yogurt vs. Milk — In-Depth Nutrition Comparison

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A recap on the differences between Greek yogurt and milk

Greek yogurt has more protein, vitamin B12, selenium, vitamin B2, fats, and phosphorus; however, milk is higher in vitamin A and vitamin D*.
Greek yogurt covers your daily protein needs 13% more than milk.
Milk contains 5 times less fats than Greek yogurt. Greek yogurt contains 5g of fats, while milk contains 0.97g.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 DVitamin D	+∞%
Contains more Vitamin AVitamin A	+2800%
Contains more Vitamin KVitamin K	+∞%

~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.
Selenium	9.7µg	3.3µg	12%
Vitamin B12	0.75µg	0.47µg	12%
Protein	9g	3.37g	11%
Saturated fat	2.395g	0.633g	8%
Vitamin B2	0.278mg	0.185mg	7%
Fats	5g	0.97g	6%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Phosphorus	135mg	95mg	6%
Vitamin A	2µg	58µg	6%
Monounsaturated fat	2.136g	0.277g	5%
Calories	97kcal	42kcal	3%
Cholesterol	13mg	5mg	3%
Calcium	100mg	125mg	3%
Polyunsaturated fat	0.469g	0.035g	3%
Vitamin B6	0.063mg	0.037mg	2%
Copper	0.017mg	0.01mg	1%
Zinc	0.52mg	0.42mg	1%
Vitamin B3	0.208mg	0.093mg	1%
Vitamin B5	0.331mg	0.361mg	1%
Omega-3 (ALA)	0.023g	0.004g	1%
Omega-6 (Linoleic acid)	0.209g	0.027g	1%
Protein per 100 calories	9.3g	8g	N/A
Calories per 10 g protein	108kcal	125kcal	N/A
Weight per 100 calories	103g	238g	N/A
Unsaturated / Saturated Fat ratio	1.1	0.49	N/A
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