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Yogurt vs. Whey — In-Depth Nutrition Comparison

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Significant differences between Yogurt and Whey

  • 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.
  • Whey has 5 times less Selenium than Yogurt. Yogurt has 9.7µg of Selenium, while Whey has 1.9µg.
  • Yogurt contains less Sugar.

Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Whey, sweet, fluid.

Infographic

Yogurt vs Whey 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.
Yogurt
9
:
1
Whey
Contains more Calcium +134%
Contains more Iron +16.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +193.5%
Contains less Sodium -33.3%
Contains more Zinc +300%
Contains more Copper +325%
Contains more Manganese +800%
Contains more Selenium +410.5%
Contains more Potassium +14.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +134%
Contains more Iron +16.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +193.5%
Contains less Sodium -33.3%
Contains more Zinc +300%
Contains more Copper +325%
Contains more Manganese +800%
Contains more Selenium +410.5%
Contains more Potassium +14.2%

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
7
:
4
Whey
Contains more Vitamin E +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +103.2%
Contains more Folate +600%
Contains more Vitamin B12 +167.9%
Contains more Vitamin A +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B5 +15.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +103.2%
Contains more Folate +600%
Contains more Vitamin B12 +167.9%
Contains more Vitamin A +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B5 +15.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
3
:
2
Whey
Contains more Protein +1098.8%
Contains more Other +35.8%
Contains more Carbs +42.8%
Equal in Fats - 0.36
Equal in Water - 93.12
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +1098.8%
Contains more Other +35.8%
Contains more Carbs +42.8%
Equal in Fats - 0.36
Equal in Water - 93.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
2
:
1
Whey
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +88.7%
Equal in Polyunsaturated fat - 0.011
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +88.7%
Equal in Polyunsaturated fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Whey Opinion
Net carbs 3.6g 5.14g Whey
Protein 10.19g 0.85g Yogurt
Fats 0.39g 0.36g Yogurt
Carbs 3.6g 5.14g Whey
Calories 59kcal 27kcal Yogurt
Sugar 3.24g 5.14g Yogurt
Calcium 110mg 47mg Yogurt
Iron 0.07mg 0.06mg Yogurt
Magnesium 11mg 8mg Yogurt
Phosphorus 135mg 46mg Yogurt
Potassium 141mg 161mg Whey
Sodium 36mg 54mg Yogurt
Zinc 0.52mg 0.13mg Yogurt
Copper 0.017mg 0.004mg Yogurt
Manganese 0.009mg 0.001mg Yogurt
Selenium 9.7µg 1.9µg Yogurt
Vitamin A 4IU 12IU Whey
Vitamin A RAE 1µg 3µg Whey
Vitamin E 0.01mg 0mg Yogurt
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.023mg 0.036mg Whey
Vitamin B2 0.278mg 0.158mg Yogurt
Vitamin B3 0.208mg 0.074mg Yogurt
Vitamin B5 0.331mg 0.383mg Whey
Vitamin B6 0.063mg 0.031mg Yogurt
Folate 7µg 1µg Yogurt
Vitamin B12 0.75µg 0.28µg Yogurt
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 5mg 2mg Whey
Trans Fat 0.006g Whey
Saturated Fat 0.117g 0.23g Yogurt
Monounsaturated Fat 0.053g 0.1g Whey
Polyunsaturated fat 0.012g 0.011g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Yogurt
9%
Whey
Minerals Daily Need Coverage Score
19%
Yogurt
8%
Whey

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 24)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $1)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 3mg)
Which food is richer in vitamins?
?
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.