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  6. Coconut milk vs. Frozen yogurt

Coconut milk vs. Frozen yogurt — In-Depth Nutrition Comparison

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Important differences between coconut milk and frozen yogurt

  • Coconut milk has more iron, copper, and selenium; however, frozen yogurt has more vitamin B12, calcium, and vitamin B2.
  • Coconut milk's daily need coverage for saturated fat is 103% more.
  • Coconut milk has 41 times more iron than frozen yogurt. Coconut milk has 1.64mg of iron, while frozen yogurt has 0.04mg.
  • Frozen yogurt is lower in saturated fat.
  • Coconut milk has a higher glycemic index than frozen yogurt.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener.

Infographic

Coconut milk vs Frozen yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 48% 30% 1.5% 68% 13% 55% 11% 0% 15%
Contains more IronIron +4000%
Contains more CopperCopper +31%
Contains more ZincZinc +36.7%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +121.4%
Contains more CalciumCalcium +893.8%
Contains more PotassiumPotassium +28.9%
Contains more PhosphorusPhosphorus +29%
~equal in Magnesium ~40mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 1.6% 0% 10% 42% 3.8% 0% 9.2% 61% 0.75% 9% 1.7%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B3Vitamin B3 +280%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +174.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Frozen yogurt DV% diff.
Saturated fat 21.14g 0.488g 94%
Manganese 0.916mg 40%
Fats 23.84g 0.8g 35%
Iron 1.64mg 0.04mg 20%
Vitamin B12 0µg 0.49µg 20%
Vitamin B2 0mg 0.18mg 14%
Calcium 16mg 159mg 14%
Copper 0.266mg 0.203mg 7%
Calories 230kcal 104kcal 6%
Selenium 6.2µg 2.8µg 6%
Carbs 5.54g 19.7g 5%
Protein 2.29g 4.4g 4%
Phosphorus 100mg 129mg 4%
Vitamin B3 0.76mg 0.2mg 4%
Vitamin B5 0.183mg 4%
Sodium 15mg 81mg 3%
Zinc 0.67mg 0.49mg 2%
Potassium 263mg 339mg 2%
Monounsaturated fat 1.014g 0.205g 2%
Polyunsaturated fat 0.261g 0.03g 2%
Vitamin C 2.8mg 0.7mg 2%
Choline 8.5mg 3.1mg 1%
Vitamin B6 0.033mg 0.04mg 1%
Folate 16µg 12µg 1%
Vitamin B1 0.026mg 0.04mg 1%
Fiber 2.2g 2g 1%
Magnesium 37mg 40mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 3.34g 17.7g N/A
Sugar 3.34g 12.61g N/A
Vitamin E 0.15mg 0.08mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
4% 20% 74%
Protein: 4.4 g
Fats: 0.8 g
Carbs: 19.7 g
Water: 73.5 g
Other: 1.6 g
Contains more FatsFats +2880%
Contains more ProteinProtein +92.1%
Contains more CarbsCarbs +255.6%
Contains more OtherOther +125.4%
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
67% 28% 4%
Saturated fat: Sat. Fat 0.488 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.03 g
Contains more Mono. FatMonounsaturated fat +394.6%
Contains more Poly. FatPolyunsaturated fat +770%
Contains less Sat. FatSaturated fat -97.7%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Frozen yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173464/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.