Milk Nonfat vs Yogurt Plain
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 7.31 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 183 kcal.
- Milk Nonfat leads in 31 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Yogurt Plain leads in 7 micronutrients, including Vitamin E, Vitamin K, Polyunsaturated Fat.
Per 100 calories
| Nutrient | Milk Nonfat | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.91 g | 7.31 g |
| Carbs | 14.4 g | 10.7 g |
| Fat | 0.209 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 87.7 µg | 23.3 µg |
| Thiamin (B1) | 0.104 mg | 0.071 mg |
| Riboflavin (B2) | 0.459 mg | 0.338 mg |
| Niacin (B3) | 0.246 mg | 0.182 mg |
| Pantothenic Acid (B5) | 1.03 mg | 0.877 mg |
| Vitamin B6 | 0.099 mg | 0.073 mg |
| Folate | 13.8 µg | 16.2 µg |
| Vitamin B12 | 1.13 µg | 0.833 µg |
| Choline | 45.9 mg | 24.7 mg |
| Vitamin C | 1.89 mg | 1.19 mg |
| Vitamin D | 1.52 µg | 0.356 µg |
| Vitamin E | 0.004 mg | 0.049 mg |
| Vitamin K | 0.014 µg | 0.325 µg |
| Minerals | ||
| Calcium | 304 mg | 259 mg |
| Iron | 0.089 mg | 0.071 mg |
| Magnesium | 29.4 mg | 24.2 mg |
| Phosphorus | 276 mg | 203 mg |
| Potassium | 431 mg | 331 mg |
| Sodium | 236 mg | 93 mg |
| Zinc | 1.17 mg | 1.13 mg |
| Copper | 0.012 mg | 0.013 mg |
| Manganese | 0.005 mg | 0.005 mg |
| Selenium | 7.53 µg | 4.92 µg |
| Iodine | 87.6 µg | 29.6 µg |
| Carbohydrates | ||
| Sugar | 15.6 g | 10.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.008 g | 0.076 g |
| Monounsaturated Fat | 0.055 g | 0.911 g |
| Saturated Fat | 0.135 g | 2.25 g |
| Cholesterol | 4.53 mg | 12.5 mg |
| Omega-6 (Linoleic Acid) | 0.005 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.292 g | 0.193 g |
| Isoleucine | 0.644 g | 0.427 g |
| Leucine | 1.05 g | 0.787 g |
| Lysine | 0.853 g | 0.701 g |
| Methionine | 0.269 g | 0.231 g |
| Cystine | 0.107 g | 0.071 g |
| Phenylalanine | 0.518 g | 0.427 g |
| Tyrosine | 0.518 g | 0.394 g |
| Threonine | 0.482 g | 0.321 g |
| Tryptophan | 0.15 g | 0.044 g |
| Valine | 0.716 g | 0.646 g |
| Arginine | 0.385 g | 0.235 g |
| Alanine | 0.369 g | 0.334 g |
| Serine | 0.818 g | 0.62 g |
| Proline | 2.25 g | 1.53 g |
| Glycine | 0.226 g | 0.188 g |
| Aspartic Acid | 1.04 g | 0.927 g |
| Glutamic Acid | 0.586 g | 0.484 g |
Per 100 grams
| Nutrient | Milk Nonfat | Yogurt Plain |
|---|---|---|
| Calories | 183 kcal | 61.6 kcal |
| Protein | 18.1 g | 4.5 g |
| Carbs | 26.4 g | 6.61 g |
| Fat | 0.382 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 160 µg | 14.3 µg |
| Thiamin (B1) | 0.19 mg | 0.044 mg |
| Riboflavin (B2) | 0.839 mg | 0.208 mg |
| Niacin (B3) | 0.449 mg | 0.112 mg |
| Pantothenic Acid (B5) | 1.87 mg | 0.54 mg |
| Vitamin B6 | 0.18 mg | 0.045 mg |
| Folate | 25.3 µg | 10 µg |
| Vitamin B12 | 2.07 µg | 0.513 µg |
| Choline | 83.9 mg | 15.2 mg |
| Vitamin C | 3.46 mg | 0.733 mg |
| Vitamin D | 2.77 µg | 0.219 µg |
| Vitamin E | 0.007 mg | 0.03 mg |
| Vitamin K | 0.025 µg | 0.2 µg |
| Minerals | ||
| Calcium | 556 mg | 159 mg |
| Iron | 0.163 mg | 0.044 mg |
| Magnesium | 53.7 mg | 14.9 mg |
| Phosphorus | 504 mg | 125 mg |
| Potassium | 787 mg | 204 mg |
| Sodium | 431 mg | 57.3 mg |
| Zinc | 2.14 mg | 0.695 mg |
| Copper | 0.022 mg | 0.008 mg |
| Manganese | 0.01 mg | 0.003 mg |
| Selenium | 13.8 µg | 3.03 µg |
| Iodine | 160 µg | 18.2 µg |
| Carbohydrates | ||
| Sugar | 28.6 g | 6.46 g |
| Fats | ||
| Polyunsaturated Fat | 0.015 g | 0.047 g |
| Monounsaturated Fat | 0.1 g | 0.561 g |
| Saturated Fat | 0.247 g | 1.38 g |
| Cholesterol | 8.27 mg | 7.72 mg |
| Omega-6 (Linoleic Acid) | 0.01 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.534 g | 0.119 g |
| Isoleucine | 1.18 g | 0.263 g |
| Leucine | 1.92 g | 0.485 g |
| Lysine | 1.56 g | 0.432 g |
| Methionine | 0.492 g | 0.142 g |
| Cystine | 0.195 g | 0.044 g |
| Phenylalanine | 0.947 g | 0.263 g |
| Tyrosine | 0.946 g | 0.243 g |
| Threonine | 0.881 g | 0.198 g |
| Tryptophan | 0.275 g | 0.027 g |
| Valine | 1.31 g | 0.398 g |
| Arginine | 0.704 g | 0.145 g |
| Alanine | 0.675 g | 0.206 g |
| Serine | 1.49 g | 0.382 g |
| Proline | 4.12 g | 0.943 g |
| Glycine | 0.413 g | 0.116 g |
| Aspartic Acid | 1.9 g | 0.571 g |
| Glutamic Acid | 1.07 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Milk Nonfat and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.