Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Milk
  5. Compare
  6. Milk vs. Whey

Milk vs. Whey — In-Depth Nutrition Comparison

Compare

What are the main differences between milk and whey?

  • Whey has less vitamin B12, calcium, phosphorus, vitamin A, and protein than milk.
  • Milk has 19 times more vitamin A than whey. Milk has 58µg of vitamin A, while whey has 3µg.
  • Milk has a lower glycemic index than whey.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Whey, sweet, fluid types in this comparison.

Infographic

Milk vs Whey infographic
Infographic link

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.
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%
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%
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%
Contains more IronIron +100%
~equal in Potassium ~161mg

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.
Milk
Milk
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Whey
Whey
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin DVitamin D +∞%
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 Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +80%
~equal in Vitamin B5 ~0.383mg

All nutrients comparison - raw data values

Nutrient Milk Whey DV% diff.
Calcium 125mg 47mg 8%
Vitamin B12 0.47µg 0.28µg 8%
Phosphorus 95mg 46mg 7%
Vitamin D* 48 IU 6%
Vitamin D 1.2µg 6%
Vitamin A 58µg 3µg 6%
Protein 3.37g 0.85g 5%
Zinc 0.42mg 0.13mg 3%
Selenium 3.3µg 1.9µg 3%
Vitamin B2 0.185mg 0.158mg 2%
Saturated fat 0.633g 0.23g 2%
Calories 42kcal 27kcal 1%
Fats 0.97g 0.36g 1%
Cholesterol 5mg 2mg 1%
Magnesium 11mg 8mg 1%
Copper 0.01mg 0.004mg 1%
Vitamin B1 0.02mg 0.036mg 1%
Folate 5µg 1µg 1%
Protein per 100 calories 8g 3.1g N/A
Calories per 10 g protein 125kcal 318kcal N/A
Weight per 100 calories 238g 370g N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 4.99g 5.14g N/A
Carbs 4.99g 5.14g 0%
Potassium 150mg 161mg 0%
Iron 0.03mg 0.06mg 0%
Sugar 5.2g 5.14g N/A
Sodium 44mg 54mg 0%
Vitamin E 0.01mg 0mg 0%
Manganese 0.003mg 0.001mg 0%
Vitamin B3 0.093mg 0.074mg 0%
Vitamin B5 0.361mg 0.383mg 0%
Vitamin B6 0.037mg 0.031mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 17.7mg 16mg 0%
Monounsaturated fat 0.277g 0.1g 0%
Polyunsaturated fat 0.035g 0.011g 0%
Tryptophan 0.043mg 0.013mg 0%
Threonine 0.143mg 0.054mg 0%
Isoleucine 0.174mg 0.047mg 0%
Leucine 0.319mg 0.078mg 0%
Lysine 0.282mg 0.068mg 0%
Methionine 0.088mg 0.016mg 0%
Phenylalanine 0.174mg 0.027mg 0%
Valine 0.22mg 0.046mg 0%
Histidine 0.101mg 0.016mg 0%
Omega-3 (ALA) 0.004g 0%
Omega-6 (Linoleic acid) 0.027g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
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
Contains more ProteinProtein +296.5%
Contains more FatsFats +169.4%
~equal in Carbs ~5.14g
~equal in Water ~93.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +177%
Contains more Poly. FatPolyunsaturated fat +218.2%
Contains less Sat. FatSaturated fat -63.7%

People also compare

Milk
Milk vs Powdered milk
Powdered milk
Milk
Milk vs Condensed milk
Condensed milk
Milk
Milk vs Chocolate milk
Chocolate milk
Whey
Whey vs Buttermilk
Buttermilk
Whey
Whey vs Milkshake
Milkshake
Whey
Whey vs Chocolate milk
Chocolate milk

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.