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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, Phosphorus, and Vitamin A than Milk.
  • Milk has 19 times more Vitamin A than Whey. Milk has 58µg of Vitamin A, while Whey has 3µg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Milk
6
:
2
Whey
Contains more Calcium +166%
Contains more Magnesium +37.5%
Contains more Copper +150%
Contains more Zinc +223.1%
Contains more Phosphorus +106.5%
Contains less Sodium -18.5%
Contains more Iron +100%
Equal in Potassium - 161
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 38% 14% 8% 4% 12% 41% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 15% 15% 6% 2% 4% 20% 8%
Contains more Calcium +166%
Contains more Magnesium +37.5%
Contains more Copper +150%
Contains more Zinc +223.1%
Contains more Phosphorus +106.5%
Contains less Sodium -18.5%
Contains more Iron +100%
Equal in Potassium - 161

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Milk
9
:
3
Whey
Contains more Vitamin A +1533.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +19.4%
Contains more Vitamin B12 +67.9%
Contains more Vitamin K +∞%
Contains more Folate +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80%
Equal in Vitamin B5 - 0.383
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 1% 36% 5% 43% 2% 22% 9% 59% 1% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 1% 0% 0% 9% 37% 2% 23% 8% 35% 0% 1%
Contains more Vitamin A +1533.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +19.4%
Contains more Vitamin B12 +67.9%
Contains more Vitamin K +∞%
Contains more Folate +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80%
Equal in Vitamin B5 - 0.383

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Milk
9
Whey
Mineral Summary Score
15
Milk
8
Whey

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Milk
5%
Whey
Carbohydrates
5%
Milk
5%
Whey
Fats
4%
Milk
2%
Whey

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Milk Whey
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Whey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.403g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 10mg)
Which food is cheaper?
Milk
Milk is cheaper (difference - $3)
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Milk Whey Opinion
Calories 42 27 Milk
Protein 3.37 0.85 Milk
Fats 0.97 0.36 Milk
Vitamin C 0 0.1 Whey
Carbs 4.99 5.14 Whey
Cholesterol 5 2 Whey
Vitamin D 48 Milk
Iron 0.03 0.06 Whey
Calcium 125 47 Milk
Potassium 150 161 Whey
Magnesium 11 8 Milk
Sugar 5.2 5.14 Whey
Fiber 0 0
Copper 0.01 0.004 Milk
Zinc 0.42 0.13 Milk
Starch
Phosphorus 95 46 Milk
Sodium 44 54 Milk
Vitamin A 196 12 Milk
Vitamin E 0.01 0 Milk
Vitamin D 1.2 Milk
Vitamin B1 0.02 0.036 Whey
Vitamin B2 0.185 0.158 Milk
Vitamin B3 0.093 0.074 Milk
Vitamin B5 0.361 0.383 Whey
Vitamin B6 0.037 0.031 Milk
Vitamin B12 0.47 0.28 Milk
Vitamin K 0.1 0 Milk
Folate 5 1 Milk
Trans Fat
Saturated Fat 0.633 0.23 Whey
Monounsaturated Fat 0.277 0.1 Milk
Polyunsaturated fat 0.035 0.011 Milk
Tryptophan 0.043 0.013 Milk
Threonine 0.143 0.054 Milk
Isoleucine 0.174 0.047 Milk
Leucine 0.319 0.078 Milk
Lysine 0.282 0.068 Milk
Methionine 0.088 0.016 Milk
Phenylalanine 0.174 0.027 Milk
Valine 0.22 0.046 Milk
Histidine 0.101 0.016 Milk
Fructose 0 Milk

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.