Vanilla Yogurt vs. Whole Milk
Nutrition comparison of Vanilla Yogurt and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and whole milk:
- Both whole milk and vanilla yogurt are high in calcium.
- Vanilla yogurt is a great source of potassium.
- Whole milk has 63% less sugar than vanilla yogurt.
- Whole milk has 65% less carbohydrates than vanilla yogurt.
- Whole milk has more pantothenic acid, however, vanilla yogurt contains more folate.
- Whole milk has signficantly more Vitamin D than vanilla yogurt.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk has 39% less calories than vanilla yogurt - whole milk has 61 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is much heavier in carbs, lighter in fat and similar to whole milk for protein. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Whole Milk | |
|---|---|---|
| Protein | 19% | 21% |
| Carbohydrates | 53% | 32% |
| Fat | 28% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 65% less carbohydrates than vanilla yogurt - whole milk has 4.8g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in whole milk and vanilla yogurt are both made of 100% sugar.
sugar
Whole milk has 63% less sugar than vanilla yogurt - whole milk has 5.1g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 54% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Whole milk and vanilla yogurt contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Whole milk and vanilla yogurt contain similar amounts of cholesterol - whole milk has 10mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than whole milk - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk and vanilla yogurt contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than vanilla yogurt - whole milk has 51iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.
Vitamin E
Whole milk and vanilla yogurt contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Whole milk and vanilla yogurt contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more pantothenic acid, however, vanilla yogurt contains more folate. Both vanilla yogurt and whole milk contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Vanilla Yogurt | Whole Milk | |
|---|---|---|
| Thiamin | 0.041 MG | 0.046 MG |
| Riboflavin | 0.197 MG | 0.169 MG |
| Niacin | 0.105 MG | 0.089 MG |
| Pantothenic acid | ~ | 0.373 MG |
| Vitamin B6 | 0.044 MG | 0.036 MG |
| Folate | 11 UG | 5 UG |
| Vitamin B12 | 0.52 UG | 0.45 UG |
Minerals
calcium
Both whole milk and vanilla yogurt are high in calcium. Vanilla yogurt has 49% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Whole milk and vanilla yogurt contain similar amounts of iron - whole milk has 0.03mg 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 63% more potassium than whole milk - whole milk has 132mg 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 vanilla yogurt and whole milk contain small amounts of beta-carotene.
| Vanilla Yogurt | Whole Milk | |
|---|---|---|
| beta-carotene | 6 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both vanilla yogurt and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Vanilla Yogurt | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.075 G |
| Total | 0.038 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, both vanilla yogurt and whole milk contain significant amounts of linoleic acid.
| Vanilla Yogurt | Whole Milk | |
|---|---|---|
| linoleic acid | 0.068 G | 0.12 G |
| Total | 0.068 G | 0.12 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Vanilla Yogurt g
()
|
Daily Values (%) |
Whole Milk 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 vanilla yogurt contain more calories in 100 grams?Whole milk has 40% less calories than vanilla yogurt - whole milk has 61 calories in 100g and vanilla yogurt has 100 calories.
Does whole milk or vanilla yogurt have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than vanilla yogurt - whole milk has 4.8g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in whole milk and vanilla yogurt are both made of 100% sugar.
Does whole milk or vanilla yogurt contain more calcium?
Both whole milk and vanilla yogurt are high in calcium. Vanilla yogurt has 50% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.