Introduction
Milk is taken into account as the most typical dairy product. All dairy merchandise are obtained by numerous varieties of processing milk. It may be bought as powder milk or liquid milk. Three varieties of liquid milk could be discovered, full fats, low-fat milk, and no fats milk. The fats content material of the milk is eliminated by processing it. Milk will also be discovered with totally different premixed flavors like chocolate, strawberry amongst others. Non-dairy varieties of milk are additionally out there out there, nevertheless, this text will focus on dairy milk in particular.
Yogurt comes after processing and fermenting milk. It may be additional processed and combined with fruits and sugar to develop into candy yogurt or can be utilized straight after fermenting, to develop into a bitter and salty yogurt. Yogurt has many makes use of within the culinary world as it may be consumed as it’s, can be utilized as a part in cooking, can be utilized as a topping, or consumed as frozen yogurt.
On this article, we will likely be evaluating the dietary content material of each yogurt and milk, the vitamin and mineral content material, well being impacts, and the number of makes use of.
The milk considered is low-fat milk with added nutritional vitamins A and D, and the yogurt considered is low-fat yogurt; except specified in any other case.
Dietary content material comparability
Milk and yogurt have comparable glycemic indices, 36 and 38 respectively, which means that each have a low glycemic index. They’re slowly absorbed within the digestive system, which prevents spikes in insulin ranges.
Protein
100g of milk incorporates 3.4g of proteins with 56g being the each day beneficial worth for the typical sedentary particular person.
The principle parts of milk protein are casein and whey.
100 grams of yogurt incorporates 10g of proteins. When in comparison with milk, yogurt is richer in protein content material. Just like milk the parts of yogurt protein are principally casein (80% of the entire protein).
Casein is a sort of protein that constitutes practically 80% of milk and yogurt protein composition. The advantages of casein are that they’re slowly absorbed by the physique and assist in muscle restore and development.
Carbohydrates
100g of milk has 5g of carbohydrates, from which 4g is lactose, and 1g is added sugars.
Then again, yogurt has 3.6g of carbohydrates. Comparatively talking, yogurt has a decrease content material of sugars, nevertheless, this distinction is negligible and they’re each ranked as low glycemic index meals.
Fat
Non-fat milk and yogurt have negligible to no quantities of fat in them. Milk has 1g per 100g and yogurt 0g per 100g. It’s good to notice right here that the milk and yogurt considered on this article are low-fat milk and nonfat yogurt.
The ldl cholesterol content material of each is at 5mg per 100g which is negligible.
It is very important observe that full-fat milk incorporates 3.5g of fats per 100g. Equally, full-fat yogurt incorporates 3.3g of fats per 100g.
Vitamin content material comparability
The milk that’s normally discovered out there is fortified with nutritional vitamins A and D.
Vitamin A content material in milk is at 196 mcg per 100g. A cup of 250ml of milk would include roughly 500mcg of vitamin A which is at 55% of the each day requirement for males and 70% each day requirement for girls.
Vitamin D content material in milk is at 1.2 mcg per 100g. So 250 ml of milk has 3mcg of vitamin D, which is by common 15% of the each day beneficial worth.
Nutritional vitamins B2 and B12 are additionally current in milk however not in exceptional values.
Yogurt incorporates vitamin B2 at 0.278mcg per 100g and the each day requirement of males is 1.3mcg and for girls 1.1mcg. This makes it supply of vitamin B2. One other vitamin present in yogurt which is comparatively increased than the content material present in milk is vitamin B12.
Mineral content material comparability
Milk is taken into account to be among the finest sources of calcium. It additionally incorporates some quantities of phosphorus, potassium, and selenium however not at exceptional quantities.
Yogurt, however, can be thought-about to be supply of calcium, each having excessive quantities of calcium, nevertheless, milk is richer in calcium. Yogurt is richer in phosphorus, selenium, and zinc. Usually talking, they don’t seem to be quantities which might be very exceptional.
Well being influence
Bodybuilding
Milk and yogurt are wealthy in casein, which is a slowly absorbed protein within the digestive system. It helps keep muscle mass, restore muscle, and induce muscle development after weight coaching and various kinds of workout routines. (1)
For infants
Yogurt consumption in infants, 4 months outdated and onwards, has proven constructive results like the next: (2)
Numerous impacts
Milk consumption has proven enchancment in weight management and moreover, it helps with weight reduction whereas present process diets. (3)
Milk consumption reduces the danger of kind 2 diabetes in sufferers susceptible to growing diabetes, along with that decreasing dangers of heart problems and stroke. (4)
Milk consumption has a constructive impact on tooth mineral density, and assist keep wholesome enamel. (5)
The consumption of milk and yogurt in youngsters and adolescents improved bone development and bone formation throughout development. (6)
Milk and yogurt, along with different dairy merchandise, helps defend towards: (7)
Variations
It is very important observe that there are various kinds of each milk and yogurt.
For milk, there could be sweetened milk, condensed milk, chocolate milk amongst others. When consuming these variants of milk one should be cautious of assorted contents that are added sugars, preservatives, added substances.
With regards to yogurt, added parts could be fruits, sugar, sweeteners. So the dietary content material information in these instances will likely be totally different than what’s acknowledged on this article.
Consuming milk or yogurt with a aspect of a fruit bowl or whole-grain cereal has optimum nutritive traits. Along with that, yogurt could be consumed with salt and greens like tzatziki, nevertheless, the sodium content material must be monitored.
Abstract – “calcium yogurt vs milk”
In abstract, non-fat yogurt is richer in proteins, nutritional vitamins B2 and B12, phosphorus, selenium, zinc, and decrease in sugars. Low-fat milk is richer in nutritional vitamins A and D, calcium. They’re each low in fats and ldl cholesterol. They’re categorized as meals with a low glycemic index.
References:
Infographic
Mineral Comparability