Greek Yogurt vs. Whey Protein Powder

Nutrition comparison of Greek Yogurt and Whey Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus whey protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and whey protein powder:

  • Both greek yogurt and whey protein powder are high in calcium and protein.
  • Greek yogurt has signficantly more Vitamin A than whey protein powder.
  • Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, greek yogurt contains more pantothenic acid.
  • Whey protein powder is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and whey protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Whey protein powder is high in calories and greek yogurt has 79% less calories than whey protein powder - greek yogurt has 73 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, greek yogurt is much lighter in protein, heavier in carbs and heavier in fat compared to whey protein powder per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Whey Protein Powder
Protein 55% 89%
Carbohydrates 22% 7%
Fat 24% 4%
Alcohol ~ ~

carbohydrates

Greek yogurt and whey protein powder contain similar amounts carbs - greek yogurt has 3.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - whey protein powder has 3.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Whey protein powder has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and whey protein powder does not contain significant amounts.



Protein

protein

Both greek yogurt and whey protein powder are high in protein. Whey protein powder has 685% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Greek yogurt and whey protein powder contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

trans fat

Both greek yogurt and whey protein powder are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and whey protein powder does not contain significant amounts.

cholesterol

Greek yogurt and whey protein powder contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than whey protein powder - greek yogurt has 0.8mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than whey protein powder - greek yogurt has 90ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Greek yogurt and whey protein powder contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Greek yogurt and whey protein powder contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, greek yogurt contains more pantothenic acid.

Greek Yogurt Whey Protein Powder
Thiamin 0.044 MG 0.609 MG
Riboflavin 0.233 MG 2.017 MG
Niacin 0.197 MG 1.136 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 0.607 MG
Folate 12 UG 33 UG
Vitamin B12 0.52 UG 2.45 UG

Minerals

calcium

Both greek yogurt and whey protein powder are high in calcium. Whey protein powder has 308% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Whey protein powder has 27 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Whey protein powder is an excellent source of potassium and it has 255% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Whey Protein Powder
alpha linoleic acid 0.007 G 0.034 G
Total 0.007 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Whey Protein Powder
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.264 G
Total 0.067 G 0.264 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Whey Protein Powder (Protein powder, whey based, NFS) .

Greek Yogurt g

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