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  6. Greek yogurt vs. Whey

Greek yogurt vs. Whey — In-Depth Nutrition Comparison

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What are the differences between Greek yogurt and Whey?

  • Greek yogurt is richer than Whey in Vitamin B12, Selenium, Phosphorus, Vitamin B2, Calcium, and Monounsaturated Fat.
  • Greek yogurt's daily need coverage for Vitamin B12 is 20% more.
  • Greek yogurt has 21 times more Monounsaturated Fat than Whey. While Greek yogurt has 2.136g of Monounsaturated Fat, Whey has only 0.1g.
  • The amount of Saturated Fat in Whey is lower.

We used Yogurt, Greek, plain, whole milk and Whey, sweet, fluid types in this article.

Infographic

Greek yogurt vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +112.8%
Contains more CopperCopper +325%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +193.5%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +410.5%
Contains more PotassiumPotassium +14.2%
Contains more IronIron +∞%

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%
Whey
Whey
3
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +75.9%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B6Vitamin B6 +103.2%
Contains more Vitamin B12Vitamin B12 +167.9%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B5Vitamin B5 +15.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~16mg

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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +958.8%
Contains more FatsFats +1288.9%
Contains more OtherOther +35.8%
Contains more CarbsCarbs +29.1%
Contains more WaterWater +14.5%

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
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated Fat +2036%
Contains more Poly. FatPolyunsaturated fat +4163.6%
Contains less Sat. FatSaturated Fat -90.4%

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 Whey
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Whey Opinion
Calories 97kcal 27kcal Greek yogurt
Protein 9g 0.85g Greek yogurt
Fats 5g 0.36g Greek yogurt
Vitamin C 0mg 0.1mg Whey
Net carbs 3.98g 5.14g Whey
Carbs 3.98g 5.14g Whey
Cholesterol 13mg 2mg Whey
Magnesium 11mg 8mg Greek yogurt
Calcium 100mg 47mg Greek yogurt
Potassium 141mg 161mg Whey
Iron 0mg 0.06mg Whey
Sugar 4g 5.14g Greek yogurt
Copper 0.017mg 0.004mg Greek yogurt
Zinc 0.52mg 0.13mg Greek yogurt
Phosphorus 135mg 46mg Greek yogurt
Sodium 35mg 54mg Greek yogurt
Vitamin A 15IU 12IU Greek yogurt
Vitamin A RAE 2µg 3µg Whey
Vitamin E 0.01mg 0mg Greek yogurt
Manganese 0.009mg 0.001mg Greek yogurt
Selenium 9.7µg 1.9µg Greek yogurt
Vitamin B1 0.023mg 0.036mg Whey
Vitamin B2 0.278mg 0.158mg Greek yogurt
Vitamin B3 0.208mg 0.074mg Greek yogurt
Vitamin B5 0.331mg 0.383mg Whey
Vitamin B6 0.063mg 0.031mg Greek yogurt
Vitamin B12 0.75µg 0.28µg Greek yogurt
Folate 5µg 1µg Greek yogurt
Choline 15.1mg 16mg Whey
Saturated Fat 2.395g 0.23g Whey
Monounsaturated Fat 2.136g 0.1g Greek yogurt
Polyunsaturated fat 0.469g 0.011g Greek yogurt
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Whey
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
9%
Whey
Minerals Daily Need Coverage Score
19%
Greek yogurt
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 2.165g)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 31)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $3.6)
Which food is richer in minerals?
Greek yogurt
Greek yogurt is relatively richer in minerals
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.