Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and whey protein powder:
Whey protein powder is high in calories and vanilla yogurt has 72% less calories than whey protein powder - vanilla yogurt has 100 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, vanilla yogurt is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Whey Protein Powder | |
|---|---|---|
| Protein | 19% | 89% |
| Carbohydrates | 53% | 7% |
| Fat | 28% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 54% less carbohydrates than vanilla yogurt - vanilla yogurt has 13.5g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - whey protein powder has 3.1g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
Whey protein powder has less sugar than vanilla yogurt - vanilla yogurt has 13.5g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 15 times more protein than vanilla yogurt - vanilla yogurt has 4.8g of protein per 100 grams and whey protein powder has 78.1g of protein.
Whey protein powder has 61% less saturated fat than vanilla yogurt - vanilla yogurt has 2g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Vanilla yogurt and whey protein powder contain similar amounts of cholesterol - vanilla yogurt has 10mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
Vanilla yogurt has more Vitamin C than whey protein powder - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Vanilla yogurt has more Vitamin A than whey protein powder - vanilla yogurt has 28ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Vanilla yogurt and whey protein powder contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and whey protein powder does not contain significant amounts.
Vanilla yogurt and whey protein powder contain similar amounts of Vitamin E - vanilla yogurt has 0.07mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Vanilla yogurt and whey protein powder contain similar amounts of Vitamin K - vanilla yogurt has 0.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Vanilla Yogurt | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.041 MG | 0.609 MG |
| Riboflavin | 0.197 MG | 2.017 MG |
| Niacin | 0.105 MG | 1.136 MG |
| Vitamin B6 | 0.044 MG | 0.607 MG |
| Folate | 11 UG | 33 UG |
| Vitamin B12 | 0.52 UG | 2.45 UG |
Both vanilla yogurt and whey protein powder are high in calcium. Whey protein powder has 179% more calcium than vanilla yogurt - vanilla yogurt has 168mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 15 times more iron than vanilla yogurt - vanilla yogurt has 0.07mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both vanilla yogurt and whey protein powder are high in potassium. Whey protein powder has 133% more potassium than vanilla yogurt - vanilla yogurt has 215mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both vanilla yogurt and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Vanilla Yogurt | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.034 G |
| Total | 0.038 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.068 G | 0.264 G |
| Total | 0.068 G | 0.264 G |
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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Whey Protein Powder (Protein powder, whey based, NFS) .
Vanilla Yogurt g
()
|
Daily Values (%) |
Whey Protein Powder 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||