Whole Milk vs. Whey Protein Powder

Nutrition comparison of Whole Milk 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 whole milk versus whey protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole milk and whey protein powder:

  • Both whole milk and whey protein powder are high in calcium.
  • Whey protein powder has 58% less saturated fat than whole milk.
  • Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, whole milk contains more pantothenic acid.
  • Whey protein powder is an excellent source of dietary fiber, potassium and protein.
  • Whole milk has signficantly more Vitamin D than whey protein powder.
Detailed nutritional comparison of whole milk 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 whole milk has 83% less calories than whey protein powder - whole milk has 61 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Whole milk has a macronutrient ratio of 21:31:48 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Whey Protein Powder
Protein 21% 89%
Carbohydrates 31% 7%
Fat 48% 4%
Alcohol ~ ~

carbohydrates

Whole milk and whey protein powder contain similar amounts of carbs - whole milk has 4.8g 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 whole milk - whey protein powder has 3.1g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Whey protein powder has less sugar than whole milk - whole milk has 5.1g 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 23 times more protein than whole milk - whole milk has 3.2g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Whey protein powder has 58% less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Whole milk and whey protein powder contain similar amounts of cholesterol - whole milk has 10mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.

Vitamins

Vitamin A

Whole milk has more Vitamin A than whey protein powder - whole milk has 46ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin D

Whole milk has signficantly more Vitamin D than whey protein powder - whole milk has 51iu of Vitamin D per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Whole milk and whey protein powder contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Whole milk and whey protein powder contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more pantothenic acid.

Whole Milk Whey Protein Powder
Thiamin 0.046 MG 0.609 MG
Riboflavin 0.169 MG 2.017 MG
Niacin 0.089 MG 1.136 MG
Pantothenic acid 0.373 MG ~
Vitamin B6 0.036 MG 0.607 MG
Folate 5 UG 33 UG
Vitamin B12 0.45 UG 2.45 UG

Minerals

calcium

Both whole milk and whey protein powder are high in calcium. Whey protein powder has 315% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Whey protein powder has 36 times more iron than whole milk - whole milk has 0.03mg 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 279% more potassium than whole milk - whole milk has 132mg 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, whole milk has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.

Whole Milk Whey Protein Powder
alpha linoleic acid 0.075 G 0.034 G
Total 0.075 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than whole milk per 100 grams.

Whole Milk Whey Protein Powder
linoleic acid 0.12 G 0.264 G
Total 0.12 G 0.264 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 Whole Milk or Whey Protein Powder .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

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

Is whole milk or whey protein powder better for protein?
Whey protein powder is a fantastic source of protein and it has 23 times more protein than whole milk - whole milk has 3.2g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does whole milk or whey protein powder have more carbohydrates?
By weight, whole milk and whey protein powder contain similar amounts of carbs - whole milk has 4.8g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does whole milk or whey protein powder contain more calcium?
Both whole milk and whey protein powder are high in calcium. Whey protein powder has 320% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does whole milk or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 280% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and whey protein powder has 500mg of potassium.