Yogurt vs. Milk — Health Impact and Nutrition Comparison

Protein

100g of milk contains 3.4g of proteins, with 56g being the daily recommended value for the average sedentary person.

The main components of milk protein are casein and whey.

One hundred grams of yogurt contains 10g of proteins. When compared to milk, yogurt is richer in protein content. Similar to milk, the components of yogurt protein are mostly casein (80% of the total protein).

Casein is a type of protein that constitutes nearly 80% of milk and yogurt protein composition. Casein absorption is slow, and that's one of the benefits of casein. Casein helps in muscle repair and growth.

Carbohydrates

100g of milk has 5g of carbohydrates, from which 4g is lactose and 1g is added sugars.

On the other hand, yogurt has 3.6g of carbohydrates. Yogurt has a lower content of sugars. However, this difference is negligible, and they are both ranked as low glycemic index foods.

Fats

Nonfat milk and yogurt have negligible to no amounts of fats in them. Milk has 1g per 100g, and yogurt 0g per 100g. It is good to note here that the milk and yogurt considered in this article are low-fat milk and nonfat yogurt.

The cholesterol content of both is 5mg per 100g, which is negligible.

It is important to note that full-fat milk contains 3.5g of fat per 100g. Similarly, full-fat yogurt contains 3.3g of fat per 100g.

Vitamin content comparison

Fortified milk is milk that contains more vitamins A and D.

Vitamin A content in milk is 196 mcg per 100g. A cup of 250ml milk contains 500mcg of vitamin A, which is 55% of the daily requirement for men and 70% for women.

Vitamin D content in milk is 1.2 mcg per 100g. So 250 ml of milk has 3 mcg of vitamin D, which is 15% of the daily recommended value.

Vitamins B2 and B12 are also present in milk but not in great value.

Yogurt is a good source of vitamin B2. Yogurt contains vitamin B2 at 0.278mcg per 100g, and the daily requirement is 1.3mcg and for women 1.1mcg. Another vitamin found in yogurt, which is relatively higher than the content found in milk, is vitamin B12.

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.

Yogurt

6

Milk

4

Contains more Vitamin B1Vitamin B1	+15%
Contains more Vitamin B2Vitamin B2	+50.3%
Contains more Vitamin B3Vitamin B3	+123.7%
Contains more Vitamin B6Vitamin B6	+70.3%
Contains more Vitamin B12Vitamin B12	+59.6%
Contains more FolateFolate	+40%

Contains more Vitamin AVitamin A	+4800%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+17.2%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.01mg

~equal in Vitamin B5 ~0.361mg

Mineral content comparison

Milk is one of the best sources of calcium. It also contains some amounts of phosphorus, potassium, and selenium but not in remarkable amounts.

On the other hand, yogurt is also considered a good source of calcium, both having high amounts of calcium. However, milk is richer in calcium. Yogurt is richer in phosphorus, selenium, and zinc. Generally speaking, they are not very remarkable amounts.

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.

Yogurt

7

Milk

1

Contains more IronIron	+133.3%
Contains more CopperCopper	+70%
Contains more ZincZinc	+23.8%
Contains more PhosphorusPhosphorus	+42.1%
Contains less SodiumSodium	-18.2%
Contains more ManganeseManganese	+200%
Contains more SeleniumSelenium	+193.9%

Contains more CalciumCalcium

+13.6%

~equal in Magnesium ~11mg

~equal in Potassium ~150mg

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

This study found that the relationship between yogurt consumption and blood pressure is beneficial for people who have hypertension (1). As a result, both of these products have antihypertensive effects.

A reasonable intake of low-fat milk and dairy products, including yogurt, reduced plasma cholesterol levels, primarily LDL cholesterol, by 3-15% when compared to high-fat dairy products (2). According to this study, consumption of fermented dairy foods was associated with a reduced risk of cardiovascular disease (3).

According to this study, milk contains two antithrombotic peptides, which are released from milk during digestion (4). 

Bodybuilding

Milk and yogurt are rich in casein, which is a slowly absorbed protein in the digestive system. It helps maintain muscle mass, repair muscle, and induce muscle growth after weight training and different exercises. (5)

For babies

Yogurt consumption in babies, four months old and onwards, has shown positive effects like the following: (6)

• Inducing normal gut microflora
• Controlling infectious diarrhea
• Reducing the risks of eczema in babies
• Reducing food sensitivities

Various impacts

Milk consumption has shown improvement in weight control, and additionally, it helps with weight loss while undergoing diets. 

Milk consumption reduces the risk of type 2 diabetes in patients prone to developing diabetes and reduces cardiovascular disease and stroke risks. (7)

Milk consumption has a positive effect on tooth mineral density and helps maintain healthy teeth. (8)

The intake of milk and yogurt in children and adolescents improved bone growth and bone formation during growth. (9)

Milk and yogurt, in addition to other dairy products, help protect against: (10)

• Colorectal cancer
• Bladder cancer
• Breast cancer
• Gastric cancer