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  6. Greek yogurt vs. Powdered milk

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

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A recap on differences between Greek yogurt and powdered milk

  • Greek yogurt has less vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, potassium, zinc, and vitamin B1.
  • Powdered milk covers your daily vitamin B12 needs 104% more than Greek yogurt.
  • Greek yogurt has less saturated fat.
  • The glycemic index of powdered milk is higher.

Food varieties used in this article are Yogurt, Greek, plain, whole milk and Milk, dry, whole, without added vitamin D.

Infographic

Greek yogurt vs Powdered 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains less SodiumSodium -90.6%
Contains more MagnesiumMagnesium +672.7%
Contains more CalciumCalcium +812%
Contains more PotassiumPotassium +843.3%
Contains more IronIron +∞%
Contains more CopperCopper +370.6%
Contains more ZincZinc +542.3%
Contains more PhosphorusPhosphorus +474.8%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +68%

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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12800%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1130.4%
Contains more Vitamin B2Vitamin B2 +333.5%
Contains more Vitamin B3Vitamin B3 +210.6%
Contains more Vitamin B5Vitamin B5 +586.1%
Contains more Vitamin B6Vitamin B6 +379.4%
Contains more Vitamin B12Vitamin B12 +333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +640%
Contains more CholineCholine +677.5%

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3191.5%
Contains more ProteinProtein +192.4%
Contains more FatsFats +434.2%
Contains more CarbsCarbs +865.3%
Contains more OtherOther +744.4%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +271%
Contains more Poly. FatPolyunsaturated fat +41.8%

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 Powdered milk
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Powdered milk DV% diff.
Vitamin B12 0.75µg 3.25µg 104%
Phosphorus 135mg 776mg 92%
Calcium 100mg 912mg 81%
Vitamin B2 0.278mg 1.205mg 71%
Saturated fat 2.395g 16.742g 65%
Vitamin B5 0.331mg 2.271mg 39%
Protein 9g 26.32g 35%
Potassium 141mg 1330mg 35%
Fats 5g 26.71g 33%
Cholesterol 13mg 97mg 28%
Vitamin A 2µg 258µg 28%
Zinc 0.52mg 3.34mg 26%
Vitamin B1 0.023mg 0.283mg 22%
Calories 97kcal 496kcal 20%
Choline 15.1mg 117.4mg 19%
Vitamin B6 0.063mg 0.302mg 18%
Magnesium 11mg 85mg 18%
Sodium 35mg 371mg 15%
Monounsaturated fat 2.136g 7.924g 14%
Selenium 9.7µg 16.3µg 12%
Carbs 3.98g 38.42g 11%
Vitamin C 0mg 8.6mg 10%
Folate 5µg 37µg 8%
Copper 0.017mg 0.08mg 7%
Iron 0mg 0.47mg 6%
Vitamin E 0.01mg 0.58mg 4%
Vitamin B3 0.208mg 0.646mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin K 0µg 2.2µg 2%
Manganese 0.009mg 0.04mg 1%
Polyunsaturated fat 0.469g 0.665g 1%
Net carbs 3.98g 38.42g N/A
Sugar 4g 38.42g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 0%
Omega-3 - DHA 0.004g 0g 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
Greek yogurt Powdered 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
93%
Powdered milk
Minerals Daily Need Coverage Score
19%
Greek yogurt
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 84mg)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 34.42g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 14.347g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 20)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.