Which has more protein, Yogurt, Greek, plain, nonfat or Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)?

Yogurt, Greek, plain, nonfat has more protein at 10.3g per 100g, compared to 3.43g for Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).

Which has more calories, Yogurt, Greek, plain, nonfat or Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)?

Yogurt, Greek, plain, nonfat has more calories at 61 kcal per 100g, compared to 34 kcal for Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).

Is Yogurt, Greek, plain, nonfat healthier than Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)?

Based on vitamin and mineral density, Yogurt, Greek, plain, nonfat scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Yogurt vs Milk

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Yogurt, Greek, plain, nonfat is higher in more vitamins & minerals

Calories (kcal)

Yogurt 61

Milk 34

Protein (g)

Yogurt 10.3

Milk 3.43

Carbs (g)

Yogurt 3.64

Milk 4.92

Fat (g)

Yogurt 0.370

Milk 0.080

Fiber (g)

Yogurt —

Milk —

Quick answers

Which has more protein?

Yogurt, Greek, plain, nonfat — 10.3g vs 3.43g per 100g.

Which has fewer calories?

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) — 34 vs 61 kcal per 100g.

Which is more nutrient-dense?

Yogurt, Greek, plain, nonfat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Yogurt	Milk	Diff
Energy
Energy	61 kcal	34 kcal	+79%
Macronutrients
Water	85.0 g	90.8 g	-6%
Protein	10.3 g	3.43 g	+200%
Total lipid (fat)	0.370 g	0.080 g	+363%
Carbohydrate, by difference	3.64 g	4.92 g	-26%
Sugars, Total	3.27 g	5.05 g	-35%
Fats & Fatty Acids
Fatty acids, total saturated	0.108 g	0.049 g	+120%
Fatty acids, total monounsaturated	0.043 g	0.017 g	+153%
Fatty acids, total trans	0.005 g	0 g
Cholesterol	5.00 mg	3.00 mg	+67%
Vitamins
Thiamin (Vitamin B1)	0.022 mg	0.056 mg	-61%
Riboflavin (Vitamin B2)	0.281 mg	0.131 mg	+115%
Niacin (Vitamin B3)	0.211 mg	0.118 mg	+79%
Pantothenic acid (Vitamin B5)	0.332 mg	0.388 mg	-14%
Vitamin B-6 — Pyridoxine	0.064 mg	0.058 mg	+10%
Biotin (Vitamin B7)	—	2.00 ug
Choline, total	15.1 mg	18.2 mg	-17%
Vitamin B-12 — Cobalamin	0.700 ug	0.580 ug	+21%
Vitamin A, RAE	1.00 ug	64.0 ug	-98%
Carotene, beta	—	2.00 ug
Carotene, alpha	—	0 ug
Vitamin E (alpha-tocopherol)	0.010 mg	0 mg
Vitamin D (D2 + D3)	0 ug	1.10 ug	-100%
Vitamin K2 — Menaquinone-4 (MK-4)	0 ug	—
Minerals
Calcium, Ca	111 mg	132 mg	-16%
Iron, Fe	0.070 mg	0 mg
Magnesium, Mg	10.7 mg	12.5 mg	-14%
Phosphorus, P	136 mg	107 mg	+27%
Potassium, K	141 mg	167 mg	-16%
Sodium, Na	36.0 mg	41.0 mg	-12%
Zinc, Zn	0.530 mg	0.450 mg	+18%
Copper, Cu	0.017 mg	0.002 mg	+750%
Manganese, Mn	0.009 mg	0.001 mg	+800%
Selenium, Se	9.90 ug	2.00 ug	+395%
Other Nutrients
Energy (Atwater General Factors)	59 kcal	34 kcal	+74%
Energy (Atwater Specific Factors)	61 kcal	34 kcal	+79%
Energy	256 kj	144 kj	+78%
Nitrogen	1.61 g	0.540 g	+198%
Total fat (NLEA)	0.170 g	0.070 g	+143%
Ash	0.720 g	0.770 g	-6%
Sucrose	0 g	0 g	=
Glucose	0 g	0 g	=
Fructose	0 g	0 g	=
Lactose	2.57 g	5.05 g	-49%
Maltose	0 g	0 g	=
Galactose	0.700 g	0 g
Iodine, I	—	35.7 ug
Choline, free	2.20 mg	3.10 mg	-29%
Choline, from phosphocholine	1.60 mg	0.800 mg	+100%
Choline, from phosphotidyl choline	1.40 mg	2.00 mg	-30%
Choline, from glycerophosphocholine	8.30 mg	11.5 mg	-28%
Choline, from sphingomyelin	1.60 mg	0.900 mg	+78%
Betaine	0.800 mg	1.90 mg	-58%
Retinol	1.00 ug	64.0 ug	-98%
cis-beta-Carotene	—	1.00 ug
trans-beta-Carotene	—	1.00 ug
Beta-carotene (Provitamin A)	—	0 ug
Cryptoxanthin, alpha	—	0 ug
Beta-cryptoxanthin (Provitamin A)	—	0 ug
cis-Lycopene	—	0 ug
trans-Lycopene	—	0 ug
cis-Lutein/Zeaxanthin	—	0 ug
Alpha-carotene (Provitamin A)	—	1.00 ug
Zeaxanthin	—	0 ug
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	44.0 IU	-100%
Vitamin D2 — Ergocalciferol (plant source)	0 ug	0 ug	=
Vitamin D3 — Cholecalciferol (animal / sunlight source)	0 ug	1.10 ug	-100%
25-hydroxycholecalciferol	—	0 ug
Vitamin K1 — Phylloquinone	0 ug	—
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	—
SFA 4:0 (Butyric acid)	0 g	0.003 g	-100%
SFA 5:0	—	0 g
SFA 6:0 (Caproic acid)	0.002 g	0.001 g	+100%
SFA 7:0	—	0 g
SFA 8:0 (Caprylic acid)	0.004 g	0.001 g	+300%
SFA 9:0	—	0 g
SFA 10:0 (Capric acid)	0.012 g	0.002 g	+500%
SFA 11:0 (Undecanoic acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0.006 g	0.002 g	+200%
SFA 14:0 (Myristic acid)	0.014 g	0.008 g	+75%
SFA 15:0 (Pentadecanoic acid)	0.003 g	0.001 g	+200%
SFA 16:0 (Palmitic acid)	0.045 g	0.021 g	+114%
SFA 17:0 (Margaric acid)	0.003 g	0.001 g	+200%
SFA 18:0 (Stearic acid)	0.020 g	0.009 g	+122%
SFA 20:0 (Arachidic acid)	0 g	0 g	=
SFA 21:0	—	0 g
SFA 22:0 (Behenic acid)	0 g	0 g	=
SFA 23:0	—	0 g
SFA 24:0 (Lignoceric acid)	0 g	0 g	=
MUFA 12:1	—	0 g
MUFA 14:1 c	0.001 g	0 g
MUFA 15:1 (Pentadecenoic acid)	0 g	0 g	=
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.002 g	0.001 g	+100%
MUFA 17:1 (Heptadecenoic acid)	0 g	0 g	=
MUFA 17:1 c	0 g	0 g	=
MUFA 18:1 c (Omega-9, Oleic acid — cis)	0.039 g	0.017 g	+129%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.002 g	—
MUFA 20:1 c	0.002 g	0 g
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0 g	0 g	=
MUFA 22:1 n-9	—	0 g
MUFA 22:1 n-11	—	0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.011 g	0.006 g	+83%
PUFA 18:2 c	0.010 g	0.005 g	+100%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.010 g	0.005 g	+100%
PUFA 18:2 CLAs	0 g	0 g	=
PUFA 18:3 c	0.001 g	0 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.001 g	0 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0 g	0 g	=
PUFA 18:3i	0 g	—
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 c	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0 g	0 g	=
PUFA 20:3 c	0 g	0 g	=
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0 g	0 g	=
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0 g	0 g	=
PUFA 20:3 n-9 (Omega-9, Mead acid)	0 g	0 g	=
PUFA 22:3	—	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0 g	=
PUFA 20:4c	0 g	0 g	=
PUFA 20:5c	0 g	0 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:2 (Docosadienoic acid)	0 g	0 g	=
PUFA 22:5 c	0 g	0 g	=
PUFA 22:4 (Omega-6, Adrenic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 c	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Fatty acids, total trans-monoenoic	0.005 g	0.001 g	+400%
TFA 14:1 t	—	0 g
TFA 16:1 t	0 g	0 g	=
TFA 18:1 t	0.005 g	0.001 g	+400%
TFA 20:1 t	—	0 g
TFA 22:1 t	0 g	0 g	=
Fatty acids, total trans-dienoic	0 g	0 g	=
TFA 18:2 t not further defined	0 g	0 g	=
Fatty acids, total trans-polyenoic	—	0 g
TFA 18:3 t	—	0 g
Tryptophan (EAA)	0.133 g	0.048 g	+177%
Threonine (EAA)	0.410 g	0.166 g	+147%
Isoleucine (EAA, BCAA)	0.527 g	0.182 g	+190%
Leucine (EAA, BCAA)	1.03 g	0.347 g	+197%
Lysine (EAA)	0.833 g	0.302 g	+176%
Methionine (EAA)	0.293 g	0.093 g	+215%
Cystine (conditionally essential)	0.083 g	—
Phenylalanine (EAA)	0.513 g	0.168 g	+205%
Tyrosine (conditionally essential)	0.510 g	0.168 g	+204%
Valine (EAA, BCAA)	0.667 g	0.222 g	+200%
Arginine (conditionally essential)	0.363 g	0.131 g	+177%
Histidine (EAA)	0.293 g	0.101 g	+190%
Alanine	0.350 g	0.118 g	+197%
Aspartic acid	0.737 g	0.299 g	+146%
Glutamic acid	2.19 g	0.832 g	+163%
Glycine (conditionally essential)	0.190 g	0.071 g	+168%
Proline (conditionally essential)	1.17 g	0.348 g	+236%
Serine	0.533 g	0.202 g	+164%
Hydroxyproline	0 g	0 g	=
Cysteine	—	0.038 g
Choline
Choline from glycerophoshocholine	—	9.70 mg
Choline from phosphatidylcholine	—	0.800 mg
Choline from phosphocholine	—	1.70 mg
Choline from sphingomyelin	—	0.700 mg
Free Choline	—	2.80 mg
Total Choline	—	16.0 mg
Iodine
Iodine mcg/100gB	51.2 mcg	34.2 mcg	+50%
Fluoride
Mean mcg/100g **	—	3.08 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Yogurt, Greek, plain, nonfat nutrition facts Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) nutrition facts Compare other foods →

Dig deeper — biggest differences

Manganese, Mn +800% in Yogurt, Greek, plain, nonfat Copper, Cu +750% in Yogurt, Greek, plain, nonfat Selenium, Se +395% in Yogurt, Greek, plain, nonfat Protein +200% in Yogurt, Greek, plain, nonfat

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