Yogurt vs. Milk — In-Depth Nutrition Comparison
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How are yogurt and milk different?
- Yogurt is richer in protein, vitamin B12, selenium, vitamin B2, and phosphorus, while milk is higher in vitamin A and vitamin D*.
- Yogurt covers your daily need for protein 16% more than milk.
- Yogurt contains 3 times more selenium than milk. Yogurt contains 9.7µg of selenium, while milk contains 3.3µg.
- Yogurt is lower in sugar.
- Milk has a higher glycemic index (31) than yogurt (19).
Yogurt, Greek, plain, nonfat and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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 DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +5700% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 10.19g | 3.37g | 14% |
| Selenium | 9.7µg | 3.3µg | 12% |
| Vitamin B12 | 0.75µg | 0.47µg | 12% |
| Vitamin B2 | 0.278mg | 0.185mg | 7% |
| Vitamin D* | 0 IU | 48 IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Phosphorus | 135mg | 95mg | 6% |
| Vitamin A | 1µg | 58µg | 6% |
| Calcium | 110mg | 125mg | 2% |
| Vitamin B6 | 0.063mg | 0.037mg | 2% |
| Saturated fat | 0.117g | 0.633g | 2% |
| Calories | 59kcal | 42kcal | 1% |
| Fats | 0.39g | 0.97g | 1% |
| Iron | 0.07mg | 0.03mg | 1% |
| Copper | 0.017mg | 0.01mg | 1% |
| Zinc | 0.52mg | 0.42mg | 1% |
| Vitamin B3 | 0.208mg | 0.093mg | 1% |
| Vitamin B5 | 0.331mg | 0.361mg | 1% |
| Folate | 7µg | 5µg | 1% |
| Monounsaturated fat | 0.053g | 0.277g | 1% |
| Protein per 100 calories | 17g | 8g | N/A |
| Calories per 10 g protein | 58kcal | 125kcal | N/A |
| Weight per 100 calories | 169g | 238g | N/A |
| Net carbs | 3.6g | 4.99g | N/A |
| Carbs | 3.6g | 4.99g | 0% |
| Cholesterol | 5mg | 5mg | 0% |
| Magnesium | 11mg | 11mg | 0% |
| Potassium | 141mg | 150mg | 0% |
| Sugar | 3.24g | 5.2g | N/A |
| Sodium | 36mg | 44mg | 0% |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Manganese | 0.009mg | 0.003mg | 0% |
| Vitamin B1 | 0.023mg | 0.02mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.006g | N/A | |
| Choline | 15.1mg | 17.7mg | 0% |
| Polyunsaturated fat | 0.012g | 0.035g | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.143mg | 0% | |
| Isoleucine | 0.174mg | 0% | |
| Leucine | 0.319mg | 0% | |
| Lysine | 0.282mg | 0% | |
| Methionine | 0.088mg | 0% | |
| Phenylalanine | 0.174mg | 0% | |
| Valine | 0.22mg | 0% | |
| Histidine | 0.101mg | 0% | |
| Omega-3 (ALA) | 0.001g | 0.004g | 0% |
| Omega-6 (Linoleic acid) | 0.01g | 0.027g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +202.4% |
| Contains more FatsFats | +148.7% |
| Contains more CarbsCarbs | +38.6% |
~equal in
Water
~89.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.5% |
| Contains more Mono. FatMonounsaturated fat | +422.6% |
| Contains more Poly. FatPolyunsaturated fat | +191.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more LactoseLactose | +104.7% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
