Milk vs. Vanilla Yogurt
Nutrition comparison of Milk and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and vanilla yogurt:
- Both milk and vanilla yogurt are high in calcium.
- Milk has 63% less sugar than vanilla yogurt.
- Milk has 65% less carbohydrates than vanilla yogurt.
- Milk has more pantothenic acid, however, vanilla yogurt contains more folate.
- Vanilla yogurt is a great source of potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 50% less calories than vanilla yogurt - milk has 50 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, milk is heavier in protein, lighter in carbs and heavier in fat compared to vanilla yogurt per calorie. Milk has a macronutrient ratio of 27:38:35 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Vanilla Yogurt | |
|---|---|---|
| Protein | 27% | 19% |
| Carbohydrates | 38% | 53% |
| Fat | 35% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 65% less carbohydrates than vanilla yogurt - milk has 4.8g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in milk and vanilla yogurt are both made of 100% sugar.
sugar
Milk has 63% less sugar than vanilla yogurt - milk has 5.1g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Milk and vanilla yogurt contain similar amounts of protein - milk has 3.3g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Milk and vanilla yogurt contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
trans fat
Both milk and vanilla yogurt are low in trans fat - milk has 0.09g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.
cholesterol
Milk and vanilla yogurt contain similar amounts of cholesterol - milk has 8mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Milk and vanilla yogurt contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Milk has 96% more Vitamin A than vanilla yogurt - milk has 55ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than vanilla yogurt - milk has 49iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.
Vitamin E
Milk and vanilla yogurt contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Milk and vanilla yogurt contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Milk has more pantothenic acid, however, vanilla yogurt contains more folate. Both milk and vanilla yogurt contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Milk | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.039 MG | 0.041 MG |
| Riboflavin | 0.185 MG | 0.197 MG |
| Niacin | 0.092 MG | 0.105 MG |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | 0.044 MG |
| Folate | 5 UG | 11 UG |
| Vitamin B12 | 0.53 UG | 0.52 UG |
Minerals
calcium
Both milk and vanilla yogurt are high in calcium. Vanilla yogurt has 40% more calcium than milk - milk has 120mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Milk and vanilla yogurt contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 54% more potassium than milk - milk has 140mg of potassium per 100 grams and vanilla yogurt has 215mg 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 milk and vanilla yogurt contain small amounts of beta-carotene.
| Milk | Vanilla Yogurt | |
|---|---|---|
| beta-carotene | 4 UG | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.038 G |
| Total | 0.008 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, both milk and vanilla yogurt contain significant amounts of linoleic acid.
| Milk | Vanilla Yogurt | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.068 G |
| Total | 0.066 G | 0.068 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Milk g
()
|
Daily Values (%) |
Vanilla 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 milk or vanilla yogurt contain more calories in 100 grams?Milk has 50% less calories than vanilla yogurt - milk has 50 calories in 100g and vanilla yogurt has 100 calories.
Does milk or vanilla yogurt have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than vanilla yogurt - milk has 4.8g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in milk and vanilla yogurt are both made of 100% sugar.
Does milk or vanilla yogurt contain more calcium?
Both milk and vanilla yogurt are high in calcium. Vanilla yogurt has 40% more calcium than milk - milk has 120mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.