Yogurt vs. Whey Protein Powder

Nutrition comparison of 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 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:

  • Both yogurt and whey protein powder are high in calcium.
  • Whey protein powder has 63% less saturated fat than yogurt.
  • Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, yogurt contains more pantothenic acid.
  • Whey protein powder is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of 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: Yogurt (Yogurt, plain, whole milk) 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 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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

cholesterol

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin D

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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: Yogurt (Yogurt, plain, whole milk) and Whey Protein Powder (Protein powder, whey based, NFS) .

Yogurt g

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FAQ

Does yogurt or whey protein powder contain more calories in 100 grams?
Whey protein powder is high in calories and yogurt has 80% less calories than whey protein powder - yogurt has 61 calories in 100g and whey protein powder has 352 calories.

Is yogurt or whey protein powder better for protein?
Whey protein powder is a fantastic 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.

Does yogurt or whey protein powder contain more calcium?
Both yogurt and whey protein powder are high in calcium. Whey protein powder has 290% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does yogurt or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 220% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and whey protein powder has 500mg of potassium.

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