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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 RAE than Milk.
  • Milk has 19 times more Vitamin A RAE than Whey. Milk has 58µg of Vitamin A RAE, 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 Phosphorus +106.5%
Contains less Sodium -18.5%
Contains more Zinc +223.1%
Contains more Copper +150%
Contains more Iron +100%
Equal in Potassium - 161
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 38% 2% 8% 41% 14% 6% 12% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 3% 6% 20% 15% 8% 4% 2%
Contains more Calcium +166%
Contains more Magnesium +37.5%
Contains more Phosphorus +106.5%
Contains less Sodium -18.5%
Contains more Zinc +223.1%
Contains more Copper +150%
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 Folate +400%
Contains more Vitamin B12 +67.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80%
Equal in Vitamin B5 - 0.383
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
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 Folate +400%
Contains more Vitamin B12 +67.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80%
Equal in Vitamin B5 - 0.383

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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 0.06g)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.403g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 12)
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.

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.