Whey vs. Yogurt — In-Depth Nutrition Comparison
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Significant differences between whey and yogurt
- The amount of vitamin B12, selenium, phosphorus, vitamin B2, and calcium in yogurt is higher than in whey.
- Yogurt covers your daily vitamin B12 needs 20% more than whey.
- Yogurt has 2 times less sugar than whey. Whey has 5.14g of sugar, while yogurt has 3.24g.
- Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of yogurt is 19.
Specific food types used in this comparison are Whey, sweet, fluid and Yogurt, Greek, plain, nonfat.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +14.2% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +134% |
| Contains more IronIron | +16.7% |
| Contains more CopperCopper | +325% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +193.5% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +410.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +56.5% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +75.9% |
| Contains more Vitamin B3Vitamin B3 | +181.1% |
| Contains more Vitamin B6Vitamin B6 | +103.2% |
| Contains more Vitamin B12Vitamin B12 | +167.9% |
| Contains more FolateFolate | +600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +42.8% |
| Contains more ProteinProtein | +1098.8% |
| Contains more OtherOther | +35.8% |
~equal in
Fats
~0.39g
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +88.7% |
| Contains less Sat. FatSaturated fat | -49.1% |
~equal in
Polyunsaturated fat
~0.012g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.28µg | 0.75µg | 20% |
| Protein | 0.85g | 10.19g | 19% |
| Selenium | 1.9µg | 9.7µg | 14% |
| Phosphorus | 46mg | 135mg | 13% |
| Vitamin B2 | 0.158mg | 0.278mg | 9% |
| Calcium | 47mg | 110mg | 6% |
| Zinc | 0.13mg | 0.52mg | 4% |
| Folate | 1µg | 7µg | 2% |
| Vitamin B6 | 0.031mg | 0.063mg | 2% |
| Calories | 27kcal | 59kcal | 2% |
| Vitamin B5 | 0.383mg | 0.331mg | 1% |
| Copper | 0.004mg | 0.017mg | 1% |
| Potassium | 161mg | 141mg | 1% |
| Magnesium | 8mg | 11mg | 1% |
| Sodium | 54mg | 36mg | 1% |
| Saturated fat | 0.23g | 0.117g | 1% |
| Cholesterol | 2mg | 5mg | 1% |
| Vitamin B1 | 0.036mg | 0.023mg | 1% |
| Carbs | 5.14g | 3.6g | 1% |
| Vitamin B3 | 0.074mg | 0.208mg | 1% |
| Fats | 0.36g | 0.39g | 0% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 3.6g | N/A |
| Iron | 0.06mg | 0.07mg | 0% |
| Sugar | 5.14g | 3.24g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Manganese | 0.001mg | 0.009mg | 0% |
| Trans fat | 0.006g | N/A | |
| Choline | 16mg | 15.1mg | 0% |
| Monounsaturated fat | 0.1g | 0.053g | 0% |
| Polyunsaturated fat | 0.011g | 0.012g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.047mg | 0% | |
| Leucine | 0.078mg | 0% | |
| Lysine | 0.068mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
8%
19%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.113g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 24)
Which food is cheaper?
Yogurt is cheaper (difference - $1)
Which food is richer in minerals?
Yogurt is relatively richer in minerals
Which food is lower in Cholesterol?
Whey is lower in Cholesterol (difference - 3mg)
Which food is richer in vitamins?
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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.