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  6. Coconut milk vs. Yogurt

Coconut milk vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and yogurt

  • Coconut milk has more manganese, copper, iron, fiber, and magnesium; however, yogurt is higher in vitamin B12, vitamin B2, calcium, and selenium.
  • Coconut milk covers your daily need for saturated fat, 105% more than yogurt.
  • Yogurt has less saturated fat.
  • The glycemic index of coconut milk is higher.

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

Infographic

Coconut milk vs 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +86.5%
Contains more IronIron +2242.9%
Contains more CopperCopper +1464.7%
Contains more ZincZinc +28.8%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +10077.8%
Contains more CalciumCalcium +587.5%
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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 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 +128.6%
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

All nutrients comparison - raw data values

Nutrient Coconut milk Yogurt DV% diff.
Saturated fat 21.14g 0.117g 96%
Manganese 0.916mg 0.009mg 39%
Fats 23.84g 0.39g 36%
Vitamin B12 0µg 0.75µg 31%
Copper 0.266mg 0.017mg 28%
Vitamin B2 0mg 0.278mg 21%
Iron 1.64mg 0.07mg 20%
Protein 2.29g 10.19g 16%
Fiber 2.2g 0g 9%
Calories 230kcal 59kcal 9%
Calcium 16mg 110mg 9%
Selenium 6.2µg 9.7µg 6%
Magnesium 37mg 11mg 6%
Phosphorus 100mg 135mg 5%
Potassium 263mg 141mg 4%
Vitamin B5 0.183mg 0.331mg 3%
Vitamin B3 0.76mg 0.208mg 3%
Vitamin C 2.8mg 0mg 3%
Cholesterol 0mg 5mg 2%
Monounsaturated fat 1.014g 0.053g 2%
Vitamin B6 0.033mg 0.063mg 2%
Folate 16µg 7µg 2%
Polyunsaturated fat 0.261g 0.012g 2%
Vitamin E 0.15mg 0.01mg 1%
Carbs 5.54g 3.6g 1%
Sodium 15mg 36mg 1%
Zinc 0.67mg 0.52mg 1%
Choline 8.5mg 15.1mg 1%
Net carbs 3.34g 3.6g N/A
Sugar 3.34g 3.24g N/A
Vitamin A 0µg 1µg 0%
Vitamin B1 0.026mg 0.023mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.006g N/A
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +6012.8%
Contains more CarbsCarbs +53.9%
Contains more ProteinProtein +345%
Contains more WaterWater +25.9%
~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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +1813.2%
Contains more Poly. FatPolyunsaturated fat +2075%
Contains less Sat. FatSaturated fat -99.4%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.