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.
Detailed nutritional comparison of whole 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: 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.


Image of Whole Milk src
Image of Yogurt src

Here's an infographic summarizing the nutritional differences between whole milk and yogurt. marks particularly rich nutrients.


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 21:31:48 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Yogurt
Protein 21% 22%
Carbohydrates 31% 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 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 Yogurt .

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

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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protein
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choline
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chlorine
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G Water G
G Starch G
G Alcohol 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.

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