Skim Milk vs. Yogurt
Nutrition comparison of Skim Milk and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and yogurt:
- Both skim milk and yogurt are high in calcium.
- Skim milk has 36.4 times less saturated fat than yogurt.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk has 44% less calories than yogurt - skim milk has 34 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, skim milk is heavier in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Yogurt | |
|---|---|---|
| Protein | 40% | 22% |
| Carbohydrates | 58% | 30% |
| Fat | 2% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and yogurt are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in skim milk and yogurt are both made of 100% sugar.
sugar
Skim milk and yogurt contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Skim milk and yogurt contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Skim milk has 36.4 times less saturated fat than yogurt - skim milk has 0.06g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Skim milk and yogurt contain similar amounts of cholesterol - skim milk has 2mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and skim milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 126% more Vitamin A than yogurt - skim milk has 61ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Skim milk has 22 times more Vitamin D than yogurt - skim milk has 47iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Skim milk and yogurt contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and skim milk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Both skim milk and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Skim Milk | Yogurt | |
|---|---|---|
| Thiamin | 0.045 MG | 0.029 MG |
| Riboflavin | 0.182 MG | 0.142 MG |
| Niacin | 0.094 MG | 0.075 MG |
| Pantothenic acid | 0.357 MG | 0.389 MG |
| Vitamin B6 | 0.037 MG | 0.032 MG |
| Folate | 5 UG | 7 UG |
| Vitamin B12 | 0.5 UG | 0.37 UG |
Minerals
calcium
Both skim milk and yogurt are high in calcium. Skim milk is very similar to yogurt for calcium - skim milk has 122mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Skim milk and yogurt contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Skim milk and yogurt contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.027 G |
| Total | 0.001 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Yogurt | |
|---|---|---|
| linoleic acid | 0.002 G | 0.065 G |
| Total | 0.002 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.
Skim 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 skim milk or yogurt contain more calories in 100 grams?Skim milk has 40% less calories than yogurt - skim milk has 34 calories in 100g and yogurt has 61 calories.
Is skim milk or yogurt better for protein?
Skim milk and yogurt contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and yogurt has 3.5g of protein.
Does skim milk or yogurt have more carbohydrates?
By weight, both skim milk and yogurt are low in carbohydrates - skim milk has 5g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in skim milk and yogurt are both made of 100% sugar.
Does skim milk or yogurt contain more calcium?
Both skim milk and yogurt are high in calcium. Skim milk is very similar to yogurt for calcium - skim milk has 122mg of calcium in 100 grams and yogurt has 121mg of calcium.