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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; 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.
  • The glycemic index of milk is higher.

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% 19% 0.2% 18% 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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +2800%
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

All nutrients comparison - raw data values

Nutrient Milk Greek yogurt DV% diff.
Vitamin B12 0.47µg 0.75µg 12%
Selenium 3.3µg 9.7µg 12%
Protein 3.37g 9g 11%
Saturated fat 0.633g 2.395g 8%
Vitamin B2 0.185mg 0.278mg 7%
Phosphorus 95mg 135mg 6%
Fats 0.97g 5g 6%
Vitamin D 48IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 2µg 6%
Monounsaturated fat 0.277g 2.136g 5%
Polyunsaturated fat 0.035g 0.469g 3%
Calories 42kcal 97kcal 3%
Calcium 125mg 100mg 3%
Cholesterol 5mg 13mg 3%
Vitamin B6 0.037mg 0.063mg 2%
Vitamin B3 0.093mg 0.208mg 1%
Copper 0.01mg 0.017mg 1%
Vitamin B5 0.361mg 0.331mg 1%
Zinc 0.42mg 0.52mg 1%
Net carbs 4.99g 3.98g N/A
Carbs 4.99g 3.98g 0%
Magnesium 11mg 11mg 0%
Potassium 150mg 141mg 0%
Iron 0.03mg 0mg 0%
Sugar 5.2g 4g N/A
Sodium 44mg 35mg 0%
Vitamin E 0.01mg 0.01mg 0%
Manganese 0.003mg 0.009mg 0%
Vitamin B1 0.02mg 0.023mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 5µg 5µg 0%
Choline 17.7mg 15.1mg 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 0g 0.004g N/A
Omega-3 - ALA 0.004g 0.023g N/A
Omega-6 - Linoleic acid 0.027g 0.209g N/A

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%

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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.