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Whey vs. Milk — In-Depth Nutrition Comparison

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What are the main differences between Whey and Milk?

  • Whey has less Vitamin B12, Calcium, Phosphorus, and Vitamin A than Milk.

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

Infographic

Whey vs Milk 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.
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%
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%
Contains more IronIron +100%
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%
~equal in Potassium ~150mg

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.
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% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Milk
Milk
10
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin AVitamin A +1533.3%
Contains more Vitamin EVitamin E +∞%
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 CholineCholine +10.6%
~equal in Vitamin B5 ~0.361mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +296.5%
Contains more FatsFats +169.4%
Contains more OtherOther +41.5%
~equal in Carbs ~4.99g
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated Fat -63.7%
Contains more Mono. FatMonounsaturated Fat +177%
Contains more Poly. FatPolyunsaturated fat +218.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Milk Opinion
Calories 27kcal 42kcal Milk
Protein 0.85g 3.37g Milk
Fats 0.36g 0.97g Milk
Vitamin C 0.1mg 0mg Whey
Net carbs 5.14g 4.99g Whey
Carbs 5.14g 4.99g Whey
Cholesterol 2mg 5mg Whey
Vitamin D 48IU Milk
Magnesium 8mg 11mg Milk
Calcium 47mg 125mg Milk
Potassium 161mg 150mg Whey
Iron 0.06mg 0.03mg Whey
Sugar 5.14g 5.2g Whey
Copper 0.004mg 0.01mg Milk
Zinc 0.13mg 0.42mg Milk
Phosphorus 46mg 95mg Milk
Sodium 54mg 44mg Milk
Vitamin A 12IU 196IU Milk
Vitamin A 3µg 58µg Milk
Vitamin E 0mg 0.01mg Milk
Vitamin D 1.2µg Milk
Manganese 0.001mg 0.003mg Milk
Selenium 1.9µg 3.3µg Milk
Vitamin B1 0.036mg 0.02mg Whey
Vitamin B2 0.158mg 0.185mg Milk
Vitamin B3 0.074mg 0.093mg Milk
Vitamin B5 0.383mg 0.361mg Whey
Vitamin B6 0.031mg 0.037mg Milk
Vitamin B12 0.28µg 0.47µg Milk
Vitamin K 0µg 0.1µg Milk
Folate 1µg 5µg Milk
Choline 16mg 17.7mg Milk
Saturated Fat 0.23g 0.633g Whey
Monounsaturated Fat 0.1g 0.277g Milk
Polyunsaturated fat 0.011g 0.035g Milk
Tryptophan 0.013mg 0.043mg Milk
Threonine 0.054mg 0.143mg Milk
Isoleucine 0.047mg 0.174mg Milk
Leucine 0.078mg 0.319mg Milk
Lysine 0.068mg 0.282mg Milk
Methionine 0.016mg 0.088mg Milk
Phenylalanine 0.027mg 0.174mg Milk
Valine 0.046mg 0.22mg Milk
Histidine 0.016mg 0.101mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Milk
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
9%
Whey
15%
Milk
Minerals Daily Need Coverage Score
8%
Whey
14%
Milk

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 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 minerals?
Milk
Milk is relatively richer in minerals
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.