Milk vs. Yogurt

Nutrition comparison of Milk and Yogurt


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

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

For a quick recap of significant nutrients and differences in milk and yogurt:

  • Both milk and yogurt are high in calcium.
Detailed nutritional comparison of milk and yogurt 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Yogurt src

Here's an infographic summarizing the nutritional differences between milk and yogurt. marks particularly rich nutrients.


Calories and Carbs

calories

Milk and yogurt contain similar amounts of calories - milk has 50 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, milk is heavier in protein, heavier in carbs and lighter in fat compared to yogurt per calorie. Milk has a macronutrient ratio of 27:38:35 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Yogurt
Protein 27% 22%
Carbohydrates 38% 30%
Fat 35% 48%
Alcohol ~ ~

carbohydrates

Both milk and yogurt are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

The carbs in milk and yogurt are both made of 100% sugar.

sugar

Milk and yogurt contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and yogurt has 4.7g of sugar.



Protein

protein

Milk and yogurt contain similar amounts of protein - milk has 3.3g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Milk and yogurt contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

trans fat

Both milk and yogurt are low in trans fat - milk has 0.09g of trans fat per 100 grams and yogurt does not contain significant amounts.

cholesterol

Milk and yogurt contain similar amounts of cholesterol - milk has 8mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.

Vitamins

Vitamin C

Milk and yogurt contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.

Vitamin A

Milk has 104% more Vitamin A than yogurt - milk has 55ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

Milk has 23 times more Vitamin D than yogurt - milk has 49iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.

Vitamin E

Milk and yogurt contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Milk and yogurt contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.

The B Vitamins

Both milk and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Milk Yogurt
Thiamin 0.039 MG 0.029 MG
Riboflavin 0.185 MG 0.142 MG
Niacin 0.092 MG 0.075 MG
Pantothenic acid 0.356 MG 0.389 MG
Vitamin B6 0.038 MG 0.032 MG
Folate 5 UG 7 UG
Vitamin B12 0.53 UG 0.37 UG

Minerals

calcium

Both milk and yogurt are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Milk and yogurt contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Milk and yogurt contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and yogurt has 155mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both milk and yogurt contain small amounts of beta-carotene.

Milk Yogurt
beta-carotene 4 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Milk Yogurt
alpha linoleic acid 0.008 G 0.027 G
Total 0.008 G 0.027 G

omega 6s

Comparing omega-6 fatty acids, both milk and yogurt contain significant amounts of linoleic acid.

Milk Yogurt
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.065 G
Total 0.066 G 0.065 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Yogurt (Yogurt, plain, whole milk) .

Milk g

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Daily Values (%)

Yogurt g

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G sugar G
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saturated fat
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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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sodium
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Vitamins and Minerals
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calcium
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iron
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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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pantothenic acid (Vit B5)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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fluoride
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iodine
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G Water G
G Starch G
G Alcohol G