Whole Milk vs. Yogurt
Nutrition comparison of Whole Milk and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and yogurt:
- Both whole milk and yogurt are high in calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and yogurt contain similar amounts of calories - whole milk has 61 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, whole milk is similar to yogurt for protein, carbs and fat. Whole milk has a macronutrient ratio of 21:32:48 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Yogurt | |
|---|---|---|
| Protein | 21% | 22% |
| Carbohydrates | 32% | 30% |
| Fat | 48% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and yogurt are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in whole milk and yogurt are both made of 100% sugar.
sugar
Whole milk and yogurt contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Whole milk and yogurt contain similar amounts of protein - whole milk has 3.2g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Whole milk and yogurt contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Whole milk and yogurt contain similar amounts of cholesterol - whole milk has 10mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and whole milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk and yogurt contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Whole milk has 24 times more Vitamin D than yogurt - whole milk has 51iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Whole milk and yogurt contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Whole milk and yogurt contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Both whole milk and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Whole Milk | Yogurt | |
|---|---|---|
| Thiamin | 0.046 MG | 0.029 MG |
| Riboflavin | 0.169 MG | 0.142 MG |
| Niacin | 0.089 MG | 0.075 MG |
| Pantothenic acid | 0.373 MG | 0.389 MG |
| Vitamin B6 | 0.036 MG | 0.032 MG |
| Folate | 5 UG | 7 UG |
| Vitamin B12 | 0.45 UG | 0.37 UG |
Minerals
calcium
Both whole milk and yogurt are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Whole milk and yogurt contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Whole milk and yogurt contain similar amounts of potassium - whole milk has 132mg 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 whole milk and yogurt contain small amounts of beta-carotene.
| Whole Milk | Yogurt | |
|---|---|---|
| beta-carotene | 7 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Whole Milk | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.027 G |
| Total | 0.075 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and yogurt contain significant amounts of linoleic acid.
| Whole Milk | Yogurt | |
|---|---|---|
| linoleic acid | 0.12 G | 0.065 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Yogurt (Yogurt, plain, whole milk) .
Whole Milk g
()
|
Daily Values (%) |
Yogurt 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 | |||
FAQ
Does whole milk or yogurt contain more calories in 100 grams?Whole milk and yogurt contain similar amounts of calories - whole milk has 61 calories in 100g and yogurt has 61 calories.
Does whole milk or yogurt have more carbohydrates?
By weight, both whole milk and yogurt are low in carbohydrates - whole milk has 4.8g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in whole milk and yogurt are both made of 100% sugar.
Does whole milk or yogurt contain more calcium?
Both whole milk and yogurt are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium in 100 grams and yogurt has 121mg of calcium.