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  6. Powdered milk vs. Greek yogurt

Powdered milk vs. Greek yogurt — In-Depth Nutrition Comparison

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A recap on differences between powdered milk and Greek yogurt

  • Greek yogurt has less vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, potassium, zinc, and vitamin B1.
  • Powdered milk covers your daily vitamin B12 needs 104% more than Greek yogurt.
  • Greek yogurt contains 12 times less vitamin B1 than powdered milk. Powdered milk contains 0.283mg of vitamin B1, while Greek yogurt contains 0.023mg.
  • Greek yogurt has less cholesterol.
  • The glycemic index of powdered milk is higher.

Food varieties used in this article are Milk, dry, whole, without added vitamin D and Yogurt, Greek, plain, whole milk.

Infographic

Powdered 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 MagnesiumMagnesium +672.7%
Contains more CalciumCalcium +812%
Contains more PotassiumPotassium +843.3%
Contains more IronIron +∞%
Contains more CopperCopper +370.6%
Contains more ZincZinc +542.3%
Contains more PhosphorusPhosphorus +474.8%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +68%
Contains less SodiumSodium -90.6%

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.
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +12800%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1130.4%
Contains more Vitamin B2Vitamin B2 +333.5%
Contains more Vitamin B3Vitamin B3 +210.6%
Contains more Vitamin B5Vitamin B5 +586.1%
Contains more Vitamin B6Vitamin B6 +379.4%
Contains more Vitamin B12Vitamin B12 +333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +640%
Contains more CholineCholine +677.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 ProteinProtein +192.4%
Contains more FatsFats +434.2%
Contains more CarbsCarbs +865.3%
Contains more OtherOther +744.4%
Contains more WaterWater +3191.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 more Mono. FatMonounsaturated fat +271%
Contains more Poly. FatPolyunsaturated fat +41.8%
Contains less Sat. FatSaturated fat -85.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Powdered milk Greek yogurt
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Powdered milk Greek yogurt DV% diff.
Vitamin B12 3.25µg 0.75µg 104%
Phosphorus 776mg 135mg 92%
Calcium 912mg 100mg 81%
Vitamin B2 1.205mg 0.278mg 71%
Saturated fat 16.742g 2.395g 65%
Vitamin B5 2.271mg 0.331mg 39%
Protein 26.32g 9g 35%
Potassium 1330mg 141mg 35%
Fats 26.71g 5g 33%
Cholesterol 97mg 13mg 28%
Vitamin A 258µg 2µg 28%
Zinc 3.34mg 0.52mg 26%
Vitamin B1 0.283mg 0.023mg 22%
Calories 496kcal 97kcal 20%
Choline 117.4mg 15.1mg 19%
Vitamin B6 0.302mg 0.063mg 18%
Magnesium 85mg 11mg 18%
Sodium 371mg 35mg 15%
Monounsaturated fat 7.924g 2.136g 14%
Selenium 16.3µg 9.7µg 12%
Carbs 38.42g 3.98g 11%
Vitamin C 8.6mg 0mg 10%
Folate 37µg 5µg 8%
Copper 0.08mg 0.017mg 7%
Iron 0.47mg 0mg 6%
Vitamin E 0.58mg 0.01mg 4%
Vitamin B3 0.646mg 0.208mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 0µg 2%
Manganese 0.04mg 0.009mg 1%
Polyunsaturated fat 0.665g 0.469g 1%
Net carbs 38.42g 3.98g N/A
Sugar 38.42g 4g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
93%
Powdered milk
17%
Greek yogurt
Minerals Daily Need Coverage Score
106%
Powdered milk
19%
Greek yogurt

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 84mg)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 34.42g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 14.347g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 20)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.