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Milk vs. Greek yogurt — In-Depth Nutrition Comparison

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A recap on differences between Milk and Greek yogurt

  • Milk has more Vitamin D, and Vitamin A, however, Greek yogurt is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, and Monounsaturated Fat.
  • Greek yogurt covers your daily Vitamin B12 needs 12% more than Milk.
  • Milk has less Saturated Fat.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Yogurt, Greek, plain, whole milk.

Infographic

Milk vs Greek yogurt 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more CalciumCalcium +25%
Contains more IronIron +∞%
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%
~equal in Magnesium ~11mg
~equal in Potassium ~141mg

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.
Milk
Milk
4
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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%
Contains more Vitamin AVitamin A +1206.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +17.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B5 ~0.331mg
~equal in Folate ~5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more CarbsCarbs +25.4%
Contains more ProteinProtein +167.1%
Contains more FatsFats +415.5%
~equal in Water ~81.3g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated Fat -73.6%
Contains more Mono. FatMonounsaturated Fat +671.1%
Contains more Poly. FatPolyunsaturated fat +1240%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Greek yogurt
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Greek yogurt Opinion
Calories 42kcal 97kcal Greek yogurt
Protein 3.37g 9g Greek yogurt
Fats 0.97g 5g Greek yogurt
Net carbs 4.99g 3.98g Milk
Carbs 4.99g 3.98g Milk
Cholesterol 5mg 13mg Milk
Vitamin D 48IU 0IU Milk
Magnesium 11mg 11mg
Calcium 125mg 100mg Milk
Potassium 150mg 141mg Milk
Iron 0.03mg 0mg Milk
Sugar 5.2g 4g Greek yogurt
Copper 0.01mg 0.017mg Greek yogurt
Zinc 0.42mg 0.52mg Greek yogurt
Phosphorus 95mg 135mg Greek yogurt
Sodium 44mg 35mg Greek yogurt
Vitamin A 196IU 15IU Milk
Vitamin A 58µg 2µg Milk
Vitamin E 0.01mg 0.01mg
Vitamin D 1.2µg 0µg Milk
Manganese 0.003mg 0.009mg Greek yogurt
Selenium 3.3µg 9.7µg Greek yogurt
Vitamin B1 0.02mg 0.023mg Greek yogurt
Vitamin B2 0.185mg 0.278mg Greek yogurt
Vitamin B3 0.093mg 0.208mg Greek yogurt
Vitamin B5 0.361mg 0.331mg Milk
Vitamin B6 0.037mg 0.063mg Greek yogurt
Vitamin B12 0.47µg 0.75µg Greek yogurt
Vitamin K 0.1µg 0µg Milk
Folate 5µg 5µg
Choline 17.7mg 15.1mg Milk
Saturated Fat 0.633g 2.395g Milk
Monounsaturated Fat 0.277g 2.136g Greek yogurt
Polyunsaturated fat 0.035g 0.469g Greek yogurt
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.004g 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.027g 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Greek yogurt
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
15%
Milk
17%
Greek yogurt
Minerals Daily Need Coverage Score
14%
Milk
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.762g)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 19)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.