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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Milk source
Image of Yogurt source

Calories and Carbs

calories

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

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

Milk and yogurt contain similar amounts of trans fat - milk has 0.09g of trans fat per 100 grams and yogurt does not contain significant amounts.

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 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 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.

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 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) .

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Milk
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Vitamins and Minerals
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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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folate (Vit B9)
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