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Milk vs. Whey — In-Depth Nutrition Comparison

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What are the main differences between milk and whey?

  • Whey has less vitamin B12, calcium, and phosphorus than milk.
  • Milk has 3 times more calcium than whey. Milk has 125mg of calcium, while whey has 47mg.
  • Milk has a lower glycemic index than whey.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Whey, sweet, fluid types in this comparison.

Infographic

Milk 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.
Milk
Milk
8
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%
Whey
Whey
1
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 +166%
Contains more CopperCopper +150%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +106.5%
Contains less SodiumSodium -18.5%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +73.7%
Contains more IronIron +100%
~equal in Potassium ~161mg

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
9
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%
Whey
Whey
2
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% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +67.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +80%
~equal in Vitamin B5 ~0.383mg
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Milk Whey DV% diff.
Vitamin B12 0.47µg 0.28µg 8%
Calcium 125mg 47mg 8%
Phosphorus 95mg 46mg 7%
Vitamin D 48IU 6%
Vitamin D 1.2µg 6%
Vitamin A 58µg 3µg 6%
Protein 3.37g 0.85g 5%
Zinc 0.42mg 0.13mg 3%
Selenium 3.3µg 1.9µg 3%
Saturated fat 0.633g 0.23g 2%
Vitamin B2 0.185mg 0.158mg 2%
Calories 42kcal 27kcal 1%
Folate 5µg 1µg 1%
Vitamin B1 0.02mg 0.036mg 1%
Copper 0.01mg 0.004mg 1%
Magnesium 11mg 8mg 1%
Fats 0.97g 0.36g 1%
Cholesterol 5mg 2mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 4.99g 5.14g N/A
Carbs 4.99g 5.14g 0%
Potassium 150mg 161mg 0%
Iron 0.03mg 0.06mg 0%
Sugar 5.2g 5.14g N/A
Sodium 44mg 54mg 0%
Vitamin E 0.01mg 0mg 0%
Manganese 0.003mg 0.001mg 0%
Vitamin B3 0.093mg 0.074mg 0%
Vitamin B5 0.361mg 0.383mg 0%
Vitamin B6 0.037mg 0.031mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 17.7mg 16mg 0%
Monounsaturated fat 0.277g 0.1g 0%
Polyunsaturated fat 0.035g 0.011g 0%
Tryptophan 0.043mg 0.013mg 0%
Threonine 0.143mg 0.054mg 0%
Isoleucine 0.174mg 0.047mg 0%
Leucine 0.319mg 0.078mg 0%
Lysine 0.282mg 0.068mg 0%
Methionine 0.088mg 0.016mg 0%
Phenylalanine 0.174mg 0.027mg 0%
Valine 0.22mg 0.046mg 0%
Histidine 0.101mg 0.016mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
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 +296.5%
Contains more FatsFats +169.4%
Contains more OtherOther +41.5%
~equal in Carbs ~5.14g
~equal in Water ~93.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
2
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 +177%
Contains more Poly. FatPolyunsaturated fat +218.2%
Contains less Sat. FatSaturated fat -63.7%

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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. 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.