Milk Nonfat vs Yogurt Greek

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Yogurt Greek is lighter per 100 g: 85 kcal against 183 kcal.
Milk Nonfat leads in 29 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Yogurt Greek leads in 14 micronutrients, including Vitamin E, Vitamin K, Copper.

Per 100 calories

Nutrient	Milk Nonfat	Yogurt Greek
Calories	100 kcal	100 kcal
Protein	9.91 g	9.71 g
Carbs	14.4 g	11.7 g
Fat	0.209 g	1.59 g
Vitamins
Vitamin A	87.7 µg	24.1 µg
Thiamin (B1)	0.104 mg	0.041 mg
Riboflavin (B2)	0.459 mg	0.293 mg
Niacin (B3)	0.246 mg	0.245 mg
Pantothenic Acid (B5)	1.03 mg	0.445 mg
Vitamin B6	0.099 mg	0.061 mg
Folate	13.8 µg	13.9 µg
Vitamin B12	1.13 µg	0.698 µg
Choline	45.9 mg	19.8 mg
Vitamin C	1.89 mg	0.932 mg
Vitamin D	1.52 µg	0.419 µg
Vitamin E	0.004 mg	0.028 mg
Vitamin K	0.014 µg	0.118 µg
Minerals
Calcium	304 mg	114 mg
Iron	0.089 mg	0.065 mg
Magnesium	29.4 mg	12.3 mg
Phosphorus	276 mg	142 mg
Potassium	431 mg	147 mg
Sodium	236 mg	39.5 mg
Zinc	1.17 mg	0.548 mg
Copper	0.012 mg	0.021 mg
Manganese	0.005 mg	0.021 mg
Selenium	7.53 µg	11.5 µg
Iodine	87.6 µg	25.4 µg
Carbohydrates
Fiber	0 g	0.56 g
Sugar	15.6 g	11.1 g
Fructose	0 g	1.64 g
Fats
Polyunsaturated Fat	0.008 g	0.08 g
Monounsaturated Fat	0.055 g	0.427 g
Saturated Fat	0.135 g	0.901 g
Trans Fat	0 g	0.04 g
Cholesterol	4.53 mg	8.27 mg
Omega-3 (ALA)	0 g	0.007 g
Omega-6 (Linoleic Acid)	0.005 g	0.066 g
Amino Acids
Histidine	0.292 g	0.246 g
Isoleucine	0.644 g	0.472 g
Leucine	1.05 g	0.873 g
Lysine	0.853 g	0.752 g
Methionine	0.269 g	0.244 g
Cystine	0.107 g	0.06 g
Phenylalanine	0.518 g	0.44 g
Tyrosine	0.518 g	0.437 g
Threonine	0.482 g	0.384 g
Tryptophan	0.15 g	0.12 g
Valine	0.716 g	0.592 g
Arginine	0.385 g	0.308 g
Alanine	0.369 g	0.306 g
Serine	0.818 g	0.691 g
Proline	2.25 g	1.85 g
Glycine	0.226 g	0.172 g
Aspartic Acid	1.04 g	0.913 g
Glutamic Acid	0.586 g	0.487 g

Per 100 grams

Nutrient	Milk Nonfat	Yogurt Greek
Calories	183 kcal	85 kcal
Protein	18.1 g	8.26 g
Carbs	26.4 g	9.92 g
Fat	0.382 g	1.35 g
Vitamins
Vitamin A	160 µg	20.4 µg
Thiamin (B1)	0.19 mg	0.035 mg
Riboflavin (B2)	0.839 mg	0.249 mg
Niacin (B3)	0.449 mg	0.208 mg
Pantothenic Acid (B5)	1.87 mg	0.378 mg
Vitamin B6	0.18 mg	0.052 mg
Folate	25.3 µg	11.8 µg
Vitamin B12	2.07 µg	0.593 µg
Choline	83.9 mg	16.8 mg
Vitamin C	3.46 mg	0.792 mg
Vitamin D	2.77 µg	0.356 µg
Vitamin E	0.007 mg	0.024 mg
Vitamin K	0.025 µg	0.1 µg
Minerals
Calcium	556 mg	97.2 mg
Iron	0.163 mg	0.055 mg
Magnesium	53.7 mg	10.4 mg
Phosphorus	504 mg	120 mg
Potassium	787 mg	125 mg
Sodium	431 mg	33.5 mg
Zinc	2.14 mg	0.466 mg
Copper	0.022 mg	0.018 mg
Manganese	0.01 mg	0.018 mg
Selenium	13.8 µg	9.75 µg
Iodine	160 µg	21.6 µg
Carbohydrates
Fiber	0 g	0.476 g
Sugar	28.6 g	9.44 g
Fructose	0 g	1.39 g
Fats
Polyunsaturated Fat	0.015 g	0.068 g
Monounsaturated Fat	0.1 g	0.363 g
Saturated Fat	0.247 g	0.766 g
Trans Fat	0 g	0.034 g
Cholesterol	8.27 mg	7.03 mg
Omega-3 (ALA)	0 g	0.006 g
Omega-6 (Linoleic Acid)	0.01 g	0.056 g
Amino Acids
Histidine	0.534 g	0.209 g
Isoleucine	1.18 g	0.401 g
Leucine	1.92 g	0.742 g
Lysine	1.56 g	0.639 g
Methionine	0.492 g	0.207 g
Cystine	0.195 g	0.051 g
Phenylalanine	0.947 g	0.374 g
Tyrosine	0.946 g	0.371 g
Threonine	0.881 g	0.326 g
Tryptophan	0.275 g	0.102 g
Valine	1.31 g	0.503 g
Arginine	0.704 g	0.262 g
Alanine	0.675 g	0.26 g
Serine	1.49 g	0.587 g
Proline	4.12 g	1.58 g
Glycine	0.413 g	0.146 g
Aspartic Acid	1.9 g	0.776 g
Glutamic Acid	1.07 g	0.414 g

Full profiles

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Milk Nonfat and Yogurt Greek, including preparation variants and research-cited compound levels, or compare any two foods.

Key takeaways

Per 100 calories

Per 100 grams

Full profiles

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