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  6. Coconut milk vs. Greek yogurt

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

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Significant differences between coconut milk and Greek yogurt

  • Coconut milk has more manganese, copper, iron, fiber, and magnesium; however, Greek yogurt is richer in vitamin B12, vitamin B2, calcium, and selenium.
  • Coconut milk covers your daily saturated fat needs 94% more than Greek yogurt.
  • Greek yogurt contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of Greek yogurt is 12.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Yogurt, Greek, plain, whole milk.

Infographic

Coconut milk vs Greek 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +86.5%
Contains more IronIron +∞%
Contains more CopperCopper +1464.7%
Contains more ZincZinc +28.8%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +10077.8%
Contains more CalciumCalcium +525%
Contains more PhosphorusPhosphorus +35%
Contains more SeleniumSelenium +56.5%

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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B3Vitamin B3 +265.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +80.9%
Contains more Vitamin B6Vitamin B6 +90.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +77.6%
~equal in Vitamin D ~0µg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more FatsFats +376.8%
Contains more CarbsCarbs +39.2%
Contains more ProteinProtein +293%
Contains more WaterWater +20.2%
~equal in Other ~0.72g

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +110.7%
Contains more Poly. FatPolyunsaturated fat +79.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Greek yogurt DV% diff.
Saturated fat 21.14g 2.395g 85%
Manganese 0.916mg 0.009mg 39%
Vitamin B12 0µg 0.75µg 31%
Fats 23.84g 5g 29%
Copper 0.266mg 0.017mg 28%
Vitamin B2 0mg 0.278mg 21%
Iron 1.64mg 0mg 21%
Protein 2.29g 9g 13%
Fiber 2.2g 0g 9%
Calcium 16mg 100mg 8%
Calories 230kcal 97kcal 7%
Selenium 6.2µg 9.7µg 6%
Magnesium 37mg 11mg 6%
Phosphorus 100mg 135mg 5%
Cholesterol 0mg 13mg 4%
Potassium 263mg 141mg 4%
Monounsaturated fat 1.014g 2.136g 3%
Vitamin B3 0.76mg 0.208mg 3%
Vitamin B5 0.183mg 0.331mg 3%
Vitamin C 2.8mg 0mg 3%
Folate 16µg 5µg 3%
Vitamin B6 0.033mg 0.063mg 2%
Sodium 15mg 35mg 1%
Polyunsaturated fat 0.261g 0.469g 1%
Vitamin E 0.15mg 0.01mg 1%
Zinc 0.67mg 0.52mg 1%
Choline 8.5mg 15.1mg 1%
Carbs 5.54g 3.98g 1%
Net carbs 3.34g 3.98g N/A
Sugar 3.34g 4g N/A
Vitamin A 0µg 2µg 0%
Vitamin B1 0.026mg 0.023mg 0%
Vitamin K 0.1µg 0µg 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%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Coconut milk
17%
Greek yogurt
Minerals Daily Need Coverage Score
42%
Coconut milk
19%
Greek yogurt

Comparison summary

Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 18.745g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 85)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $4)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 20mg)
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.