First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Whole milk | Greek yogurt |
| Nutrient | whole milk | greek yogurt |
| Protein | 11g | 26g |
| Carbohydrate | 15g | 23g |
| Fiber | 0g | 1g |
| Fat | 11g | 1g |
| Monounsat. Fat | 3g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 6g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | whole milk | greek yogurt |
| Choline | 11% | 0% |
| Vitamin A | 15% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 2% | 0% |
| Vitamin K | 1% | 0% |
Whole milk have significantly more Vitamins A than greek yogurt. Whole milk are a good source of Pantothenic Acid. Whole milk are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus. Greek yogurt are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | whole milk | greek yogurt |
| Vitamin B1 | 15% | 8% |
| Vitamin B2 | 56% | 60% |
| Vitamin B3 | 3% | 5% |
| Vitamin B5 | 24% | 0% |
| Vitamin B6 | 11% | 14% |
| Vitamin B12 | 73% | 99% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | whole milk | greek yogurt |
| Sodium | 9% | 7% |
| Potasium | 14% | 10% |
| Calcium | 75% | 60% |
| Magnesium | 10% | 9% |
| Phosphorus | 52% | 61% |
| Iron | 2% | 2% |
| Manganese | 0% | 0% |
| Selenium | 27% | 0% |
| Copper | 4% | 0% |
| Zinc | 14% | 15% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
