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Milk vs. Yogurt — In-Depth Nutrition Comparison

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How are milk and yogurt different?

  • Milk is richer in vitamin D*, while yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Yogurt covers your daily need for vitamin B12, 12% more than milk.
  • Yogurt is lower in sugar.
  • Milk has a higher glycemic index (31) than yogurt (19).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Milk vs Yogurt 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.
Milk
Milk
1
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%
Yogurt
Yogurt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more CalciumCalcium +13.6%
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%
~equal in Magnesium ~11mg
~equal in Potassium ~141mg

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.
Milk
Milk
3
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%
Yogurt
Yogurt
6
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% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B5 ~0.331mg

All nutrients comparison - raw data values

Nutrient Milk Yogurt DV% diff.
Protein 3.37g 10.19g 14%
Selenium 3.3µg 9.7µg 12%
Vitamin B12 0.47µg 0.75µg 12%
Vitamin B2 0.185mg 0.278mg 7%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Phosphorus 95mg 135mg 6%
Vitamin A 58µg 1µg 6%
Calcium 125mg 110mg 2%
Vitamin B6 0.037mg 0.063mg 2%
Saturated fat 0.633g 0.117g 2%
Calories 42kcal 59kcal 1%
Fats 0.97g 0.39g 1%
Iron 0.03mg 0.07mg 1%
Copper 0.01mg 0.017mg 1%
Zinc 0.42mg 0.52mg 1%
Vitamin B3 0.093mg 0.208mg 1%
Vitamin B5 0.361mg 0.331mg 1%
Folate 5µg 7µg 1%
Monounsaturated fat 0.277g 0.053g 1%
Protein per 100 calories 8g 17g N/A
Calories per 10 g protein 125kcal 58kcal N/A
Weight per 100 calories 238g 169g N/A
Net carbs 4.99g 3.6g N/A
Carbs 4.99g 3.6g 0%
Cholesterol 5mg 5mg 0%
Magnesium 11mg 11mg 0%
Potassium 150mg 141mg 0%
Sugar 5.2g 3.24g N/A
Sodium 44mg 36mg 0%
Vitamin E 0.01mg 0.01mg 0%
Manganese 0.003mg 0.009mg 0%
Vitamin B1 0.02mg 0.023mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.006g N/A
Choline 17.7mg 15.1mg 0%
Polyunsaturated fat 0.035g 0.012g 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 0.004g 0.001g N/A
Omega-6 - Linoleic acid 0.027g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +148.7%
Contains more CarbsCarbs +38.6%
Contains more ProteinProtein +202.4%
~equal in Water ~85.1g
~equal in Other ~0.72g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +422.6%
Contains more Poly. FatPolyunsaturated fat +191.7%
Contains less Sat. FatSaturated fat -81.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Yogurt
Yogurt
1
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more LactoseLactose +104.7%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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