Skim Milk vs. Yogurt

Nutrition comparison of Skim Milk and Yogurt


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

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

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

  • Both skim milk and yogurt are high in calcium.
  • Skim milk has 36.4 times less saturated fat than yogurt.
Detailed nutritional comparison of skim 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Skim Milk src
Image of Yogurt src

Calories and Carbs

calories

Skim milk has 44% less calories than yogurt - skim milk has 34 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, skim milk is heavier in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Skim milk has a macronutrient ratio of 39:58:3 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Skim Milk Yogurt
Protein 39% 22%
Carbohydrates 58% 30%
Fat 3% 48%
Alcohol ~ ~

carbohydrates

Both skim milk and yogurt are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

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

sugar

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

Protein

protein

Skim milk and yogurt contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Skim milk has 36.4 times less saturated fat than yogurt - skim milk has 0.06g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

cholesterol

Skim milk and yogurt contain similar amounts of cholesterol - skim milk has 2mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.

Vitamins

Vitamin C

Yogurt and skim milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.

Vitamin A

Skim milk has 126% more Vitamin A than yogurt - skim milk has 61ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

Skim milk has 22 times more Vitamin D than yogurt - skim milk has 47iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.

Vitamin E

Skim milk and yogurt contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Yogurt and skim milk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.

The B Vitamins

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

Skim Milk Yogurt
Thiamin 0.045 MG 0.029 MG
Riboflavin 0.182 MG 0.142 MG
Niacin 0.094 MG 0.075 MG
Pantothenic acid 0.357 MG 0.389 MG
Vitamin B6 0.037 MG 0.032 MG
Folate 5 UG 7 UG
Vitamin B12 0.5 UG 0.37 UG

Minerals

calcium

Both skim milk and yogurt are high in calcium. Skim milk is very similar to yogurt for calcium - skim milk has 122mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Skim milk and yogurt contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Skim milk and yogurt contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and yogurt has 155mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Skim Milk Yogurt
alpha linoleic acid 0.001 G 0.027 G
Total 0.001 G 0.027 G

omega 6s

Comparing omega-6 fatty acids, yogurt has more linoleic acid than skim milk per 100 grams.

Skim Milk Yogurt
linoleic acid 0.002 G 0.065 G
Total 0.002 G 0.065 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Skim Milk or Yogurt .

Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Yogurt (Yogurt, plain, whole milk) .

Skim Milk g

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G polyunsaturated fat G
G trans fat G
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protein
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G Water G
G Starch G
G Alcohol G


FAQ

Does skim milk or yogurt contain more calories in 100 grams?
Skim milk has 40% less calories than yogurt - skim milk has 34 calories in 100g and yogurt has 61 calories.

Is skim milk or yogurt better for protein?
Skim milk and yogurt contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and yogurt has 3.5g of protein.

Does skim milk or yogurt have more carbohydrates?
By weight, both skim milk and yogurt are low in carbohydrates - skim milk has 5g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in skim milk and yogurt are both made of 100% sugar.

Does skim milk or yogurt contain more calcium?
Both skim milk and yogurt are high in calcium. Skim milk is very similar to yogurt for calcium - skim milk has 122mg of calcium in 100 grams and yogurt has 121mg of calcium.