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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, and phosphorus than milk.
  • Milk has a lower glycemic index than whey.

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% 1% 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% 19% 0.2% 18% 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 +1833.3%
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

All nutrients comparison - raw data values

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

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%

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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. 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.