Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
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 yogurt and whey protein powder:
Whey protein powder is high in calories and yogurt has 83% less calories than whey protein powder - yogurt has 61 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Whey Protein Powder | |
|---|---|---|
| Protein | 23% | 89% |
| Carbohydrates | 30% | 7% |
| Fat | 47% | 4% |
| Alcohol | ~ | ~ |
Yogurt and whey protein powder contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than yogurt - whey protein powder has 3.1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
Whey protein powder has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 21 times more protein than yogurt - yogurt has 3.5g of protein per 100 grams and whey protein powder has 78.1g of protein.
Whey protein powder has 63% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Yogurt and whey protein powder contain similar amounts of cholesterol - yogurt has 13mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
Yogurt and whey protein powder contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Yogurt has more Vitamin A than whey protein powder - yogurt has 27ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Yogurt and whey protein powder contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and whey protein powder does not contain significant amounts.
Yogurt and whey protein powder contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Yogurt and whey protein powder contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, yogurt contains more pantothenic acid.
| Yogurt | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.029 MG | 0.609 MG |
| Riboflavin | 0.142 MG | 2.017 MG |
| Niacin | 0.075 MG | 1.136 MG |
| Pantothenic acid | 0.389 MG | ~ |
| Vitamin B6 | 0.032 MG | 0.607 MG |
| Folate | 7 UG | 33 UG |
| Vitamin B12 | 0.37 UG | 2.45 UG |
Both yogurt and whey protein powder are high in calcium. Whey protein powder has 288% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 21 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 223% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both yogurt and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.034 G |
| Total | 0.027 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than yogurt per 100 grams.
| Yogurt | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.065 G | 0.264 G |
| Total | 0.065 G | 0.264 G |
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: Yogurt (Yogurt, plain, whole milk) and Whey Protein Powder (Protein powder, whey based, NFS) .
Yogurt g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||