Milk Nonfat vs Yogurt Fruit
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Milk Nonfat has more protein per 100 calories: 9.91 g against 4.36 g.
- Yogurt Fruit is lighter per 100 g: 102 kcal against 183 kcal.
- Milk Nonfat leads in 38 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Yogurt Fruit leads in 8 micronutrients, including Vitamin E, Vitamin K, Copper.
Per 100 calories
| Nutrient | Milk Nonfat | Yogurt Fruit |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.91 g | 4.36 g |
| Carbs | 14.4 g | 18.3 g |
| Fat | 0.209 g | 1.21 g |
| Vitamins | ||
| Vitamin A | 87.7 µg | 49.5 µg |
| Thiamin (B1) | 0.104 mg | 0.037 mg |
| Riboflavin (B2) | 0.459 mg | 0.173 mg |
| Niacin (B3) | 0.246 mg | 0.095 mg |
| Pantothenic Acid (B5) | 1.03 mg | 0.488 mg |
| Vitamin B6 | 0.099 mg | 0.04 mg |
| Folate | 13.8 µg | 9.21 µg |
| Vitamin B12 | 1.13 µg | 0.469 µg |
| Choline | 45.9 mg | 14.4 mg |
| Vitamin C | 1.89 mg | 0.655 mg |
| Vitamin D | 1.52 µg | 0.635 µg |
| Vitamin E | 0.004 mg | 0.032 mg |
| Vitamin K | 0.014 µg | 0.456 µg |
| Minerals | ||
| Calcium | 304 mg | 147 mg |
| Iron | 0.089 mg | 0.065 mg |
| Magnesium | 29.4 mg | 14.5 mg |
| Phosphorus | 276 mg | 119 mg |
| Potassium | 431 mg | 188 mg |
| Sodium | 236 mg | 56.2 mg |
| Zinc | 1.17 mg | 0.736 mg |
| Copper | 0.012 mg | 0.078 mg |
| Manganese | 0.005 mg | 0.063 mg |
| Selenium | 7.53 µg | 2.94 µg |
| Iodine | 87.6 µg | 49.5 µg |
| Carbohydrates | ||
| Sugar | 15.6 g | 13.2 g |
| Fats | ||
| Polyunsaturated Fat | 0.008 g | 0.034 g |
| Monounsaturated Fat | 0.055 g | 0.333 g |
| Saturated Fat | 0.135 g | 0.782 g |
| Cholesterol | 4.53 mg | 5.02 mg |
| Omega-6 (Linoleic Acid) | 0.005 g | 0.024 g |
| Amino Acids | ||
| Histidine | 0.292 g | 0.108 g |
| Isoleucine | 0.644 g | 0.238 g |
| Leucine | 1.05 g | 0.439 g |
| Lysine | 0.853 g | 0.391 g |
| Methionine | 0.269 g | 0.129 g |
| Cystine | 0.107 g | 0.04 g |
| Phenylalanine | 0.518 g | 0.238 g |
| Tyrosine | 0.518 g | 0.221 g |
| Threonine | 0.482 g | 0.179 g |
| Tryptophan | 0.15 g | 0.024 g |
| Valine | 0.716 g | 0.361 g |
| Arginine | 0.385 g | 0.132 g |
| Alanine | 0.369 g | 0.186 g |
| Serine | 0.818 g | 0.346 g |
| Proline | 2.25 g | 0.854 g |
| Glycine | 0.226 g | 0.105 g |
| Aspartic Acid | 1.04 g | 0.517 g |
| Glutamic Acid | 0.586 g | 0.27 g |
Per 100 grams
| Nutrient | Milk Nonfat | Yogurt Fruit |
|---|---|---|
| Calories | 183 kcal | 102 kcal |
| Protein | 18.1 g | 4.47 g |
| Carbs | 26.4 g | 18.7 g |
| Fat | 0.382 g | 1.24 g |
| Vitamins | ||
| Vitamin A | 160 µg | 50.7 µg |
| Thiamin (B1) | 0.19 mg | 0.038 mg |
| Riboflavin (B2) | 0.839 mg | 0.177 mg |
| Niacin (B3) | 0.449 mg | 0.097 mg |
| Pantothenic Acid (B5) | 1.87 mg | 0.5 mg |
| Vitamin B6 | 0.18 mg | 0.041 mg |
| Folate | 25.3 µg | 9.43 µg |
| Vitamin B12 | 2.07 µg | 0.48 µg |
| Choline | 83.9 mg | 14.8 mg |
| Vitamin C | 3.46 mg | 0.671 mg |
| Vitamin D | 2.77 µg | 0.65 µg |
| Vitamin E | 0.007 mg | 0.033 mg |
| Vitamin K | 0.025 µg | 0.467 µg |
| Minerals | ||
| Calcium | 556 mg | 150 mg |
| Iron | 0.163 mg | 0.067 mg |
| Magnesium | 53.7 mg | 14.9 mg |
| Phosphorus | 504 mg | 122 mg |
| Potassium | 787 mg | 193 mg |
| Sodium | 431 mg | 57.6 mg |
| Zinc | 2.14 mg | 0.754 mg |
| Copper | 0.022 mg | 0.08 mg |
| Manganese | 0.01 mg | 0.065 mg |
| Selenium | 13.8 µg | 3.01 µg |
| Iodine | 160 µg | 50.7 µg |
| Carbohydrates | ||
| Sugar | 28.6 g | 13.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.015 g | 0.035 g |
| Monounsaturated Fat | 0.1 g | 0.341 g |
| Saturated Fat | 0.247 g | 0.801 g |
| Cholesterol | 8.27 mg | 5.14 mg |
| Omega-6 (Linoleic Acid) | 0.01 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.534 g | 0.111 g |
| Isoleucine | 1.18 g | 0.244 g |
| Leucine | 1.92 g | 0.45 g |
| Lysine | 1.56 g | 0.401 g |
| Methionine | 0.492 g | 0.132 g |
| Cystine | 0.195 g | 0.041 g |
| Phenylalanine | 0.947 g | 0.244 g |
| Tyrosine | 0.946 g | 0.226 g |
| Threonine | 0.881 g | 0.183 g |
| Tryptophan | 0.275 g | 0.025 g |
| Valine | 1.31 g | 0.37 g |
| Arginine | 0.704 g | 0.135 g |
| Alanine | 0.675 g | 0.191 g |
| Serine | 1.49 g | 0.354 g |
| Proline | 4.12 g | 0.875 g |
| Glycine | 0.413 g | 0.108 g |
| Aspartic Acid | 1.9 g | 0.53 g |
| Glutamic Acid | 1.07 g | 0.277 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Milk Nonfat and Yogurt Fruit, including preparation variants and research-cited compound levels, or compare any two foods.