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  6. Yogurt vs. Coconut milk

Yogurt vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between Yogurt and Coconut milk

  • Yogurt has more Vitamin B12, Vitamin B2, Calcium, and Selenium, however, Coconut milk is higher in Manganese, Copper, Iron, Fiber, and Magnesium.
  • Coconut milk covers your daily need of Saturated Fat 105% more than Yogurt.
  • Yogurt has less Saturated Fat.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Yogurt vs Coconut milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yogurt
Yogurt
3
:
7
Coconut milk
Coconut milk
Contains more Calcium +587.5%
Contains more Phosphorus +35%
Contains more Selenium +56.5%
Contains more Iron +2242.9%
Contains more Magnesium +236.4%
Contains more Potassium +86.5%
Contains less Sodium -58.3%
Contains more Zinc +28.8%
Contains more Copper +1464.7%
Contains more Manganese +10077.8%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +587.5%
Contains more Phosphorus +35%
Contains more Selenium +56.5%
Contains more Iron +2242.9%
Contains more Magnesium +236.4%
Contains more Potassium +86.5%
Contains less Sodium -58.3%
Contains more Zinc +28.8%
Contains more Copper +1464.7%
Contains more Manganese +10077.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yogurt
Yogurt
5
:
6
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +90.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13%
Contains more Vitamin B3 +265.4%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +90.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13%
Contains more Vitamin B3 +265.4%
Contains more Folate +128.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
:
2
Coconut milk
Coconut milk
Contains more Protein +345%
Contains more Water +25.9%
Contains more Fats +6012.8%
Contains more Carbs +53.9%
Equal in Other - 0.71
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Protein +345%
Contains more Water +25.9%
Contains more Fats +6012.8%
Contains more Carbs +53.9%
Equal in Other - 0.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +1813.2%
Contains more Polyunsaturated fat +2075%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +1813.2%
Contains more Polyunsaturated fat +2075%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Coconut milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yogurt Coconut milk Opinion
Net carbs 3.6g 3.34g Yogurt
Protein 10.19g 2.29g Yogurt
Fats 0.39g 23.84g Coconut milk
Carbs 3.6g 5.54g Coconut milk
Calories 59kcal 230kcal Coconut milk
Sugar 3.24g 3.34g Yogurt
Fiber 0g 2.2g Coconut milk
Calcium 110mg 16mg Yogurt
Iron 0.07mg 1.64mg Coconut milk
Magnesium 11mg 37mg Coconut milk
Phosphorus 135mg 100mg Yogurt
Potassium 141mg 263mg Coconut milk
Sodium 36mg 15mg Coconut milk
Zinc 0.52mg 0.67mg Coconut milk
Copper 0.017mg 0.266mg Coconut milk
Manganese 0.009mg 0.916mg Coconut milk
Selenium 9.7µg 6.2µg Yogurt
Vitamin A 4IU 0IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 0.15mg Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.023mg 0.026mg Coconut milk
Vitamin B2 0.278mg 0mg Yogurt
Vitamin B3 0.208mg 0.76mg Coconut milk
Vitamin B5 0.331mg 0.183mg Yogurt
Vitamin B6 0.063mg 0.033mg Yogurt
Folate 7µg 16µg Coconut milk
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 0.1µg Coconut milk
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Cholesterol 5mg 0mg Coconut milk
Trans Fat 0.006g Coconut milk
Saturated Fat 0.117g 21.14g Yogurt
Monounsaturated Fat 0.053g 1.014g Coconut milk
Polyunsaturated fat 0.012g 0.261g Coconut milk
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Yogurt
5%
Coconut milk
Minerals Daily Need Coverage Score
19%
Yogurt
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 21.023g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 78)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $1.4)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.