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.
The glycemic index of Greek yogurt is lower.

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

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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

Whey

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.

Greek yogurt

Whey

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 AVitamin A	+50%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.75µg	0.28µg	20%
Protein	9g	0.85g	16%
Selenium	9.7µg	1.9µg	14%
Phosphorus	135mg	46mg	13%
Saturated fat	2.395g	0.23g	10%
Vitamin B2	0.278mg	0.158mg	9%
Fats	5g	0.36g	7%
Monounsaturated fat	2.136g	0.1g	5%
Calcium	100mg	47mg	5%
Zinc	0.52mg	0.13mg	4%
Calories	97kcal	27kcal	4%
Cholesterol	13mg	2mg	4%
Polyunsaturated fat	0.469g	0.011g	3%
Vitamin B6	0.063mg	0.031mg	2%
Vitamin B1	0.023mg	0.036mg	1%
Vitamin B5	0.331mg	0.383mg	1%
Iron	0mg	0.06mg	1%
Potassium	141mg	161mg	1%
Sodium	35mg	54mg	1%
Copper	0.017mg	0.004mg	1%
Folate	5µg	1µg	1%
Magnesium	11mg	8mg	1%
Vitamin B3	0.208mg	0.074mg	1%
Vitamin C	0mg	0.1mg	0%
Carbs	3.98g	5.14g	0%
Net carbs	3.98g	5.14g	N/A
Sugar	4g	5.14g	N/A
Vitamin E	0.01mg	0mg	0%
Vitamin A	2µg	3µg	0%
Manganese	0.009mg	0.001mg	0%
Choline	15.1mg	16mg	0%
Tryptophan		0.013mg	0%
Threonine		0.054mg	0%
Isoleucine		0.047mg	0%
Leucine		0.078mg	0%
Lysine		0.068mg	0%
Methionine		0.016mg	0%
Phenylalanine		0.027mg	0%
Valine		0.046mg	0%
Histidine		0.016mg	0%
Omega-3 - DHA	0.004g	0g	N/A
Omega-3 - ALA	0.023g		N/A
Omega-6 - Linoleic acid	0.209g		N/A