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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 RAE, 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
3
:
6
Greek yogurt
Greek yogurt
Contains more Calcium +25%
Contains more Iron +∞%
Contains more Phosphorus +42.1%
Contains less Sodium -20.5%
Contains more Zinc +23.8%
Contains more Copper +70%
Contains more Manganese +200%
Contains more Selenium +193.9%
Equal in Magnesium - 11
Equal in Potassium - 141
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +25%
Contains more Iron +∞%
Contains more Phosphorus +42.1%
Contains less Sodium -20.5%
Contains more Zinc +23.8%
Contains more Copper +70%
Contains more Manganese +200%
Contains more Selenium +193.9%
Equal in Magnesium - 11
Equal in Potassium - 141

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
:
5
Greek yogurt
Greek yogurt
Contains more Vitamin A +1206.7%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +50.3%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B6 +70.3%
Contains more Vitamin B12 +59.6%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.331
Equal in Folate - 5
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +1206.7%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +50.3%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B6 +70.3%
Contains more Vitamin B12 +59.6%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.331
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
:
2
Greek yogurt
Greek yogurt
Contains more Carbs +25.4%
Contains more Water +10.6%
Contains more Protein +167.1%
Contains more Fats +415.5%
Equal in Water - 81.3
Equal in Other - 0.72
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Carbs +25.4%
Contains more Water +10.6%
Contains more Protein +167.1%
Contains more Fats +415.5%
Equal in Water - 81.3
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Greek yogurt
Greek yogurt
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +671.1%
Contains more Polyunsaturated fat +1240%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +671.1%
Contains more Polyunsaturated 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
Net carbs 4.99g 3.98g Milk
Protein 3.37g 9g Greek yogurt
Fats 0.97g 5g Greek yogurt
Carbs 4.99g 3.98g Milk
Calories 42kcal 97kcal Greek yogurt
Sugar 5.2g 4g Greek yogurt
Calcium 125mg 100mg Milk
Iron 0.03mg 0mg Milk
Magnesium 11mg 11mg
Phosphorus 95mg 135mg Greek yogurt
Potassium 150mg 141mg Milk
Sodium 44mg 35mg Greek yogurt
Zinc 0.42mg 0.52mg Greek yogurt
Copper 0.01mg 0.017mg Greek yogurt
Manganese 0.003mg 0.009mg Greek yogurt
Selenium 3.3µg 9.7µg Greek yogurt
Vitamin A 196IU 15IU Milk
Vitamin A RAE 58µg 2µg Milk
Vitamin E 0.01mg 0.01mg
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
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
Folate 5µg 5µg
Vitamin B12 0.47µg 0.75µg Greek yogurt
Vitamin K 0.1µg 0µg Milk
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
Cholesterol 5mg 13mg Milk
Saturated Fat 0.633g 2.395g Milk
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 0.277g 2.136g Greek yogurt
Polyunsaturated fat 0.035g 0.469g Greek yogurt
Omega-6 - Linoleic acid 0.027g 0.209g Greek yogurt
Omega-3 - ALA 0.004g 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Greek yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
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.