Yogurt vs. Milk — In-Depth Nutrition Comparison
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How are yogurt and milk different?
- Yogurt is richer in vitamin B12, selenium, vitamin B2, and phosphorus, while milk is higher in vitamin D.
- Yogurt covers your daily need for vitamin B12, 12% 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.
Infographic
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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.
| 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
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.
| 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 | +5700% |
| Contains more Vitamin DVitamin D | +∞% |
| 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% |
| Phosphorus | 135mg | 95mg | 6% |
| Vitamin A | 1µg | 58µg | 6% |
| Vitamin D | 0µg | 1.2µg | 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% |
| 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 | N/A |
| Omega-6 - Linoleic acid | 0.01g | 0.027g | N/A |
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
~equal in
Other
~0.75g
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
