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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 of Saturated Fat 105% more than Yogurt.
  • Yogurt has less Saturated Fat.

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.
Coconut milk
Coconut milk
7
:
3
Yogurt
Yogurt
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%
Contains more Calcium +587.5%
Contains more Phosphorus +35%
Contains more Selenium +56.5%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
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%
Contains more Calcium +587.5%
Contains more Phosphorus +35%
Contains more Selenium +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.
Coconut milk
Coconut milk
6
:
5
Yogurt
Yogurt
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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +90.9%
Contains more Vitamin B12 +∞%
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%
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%
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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +90.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Yogurt
Yogurt
Contains more Fats +6012.8%
Contains more Carbs +53.9%
Contains more Protein +345%
Contains more Water +25.9%
Equal in Other - 0.72
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
Yogurt
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 Fats +6012.8%
Contains more Carbs +53.9%
Contains more Protein +345%
Contains more Water +25.9%
Equal in Other - 0.72

Fat Type Comparison

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

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 Yogurt
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 Coconut milk Yogurt Opinion
Net carbs 3.34g 3.6g Yogurt
Protein 2.29g 10.19g Yogurt
Fats 23.84g 0.39g Coconut milk
Carbs 5.54g 3.6g Coconut milk
Calories 230kcal 59kcal Coconut milk
Sugar 3.34g 3.24g Yogurt
Fiber 2.2g 0g Coconut milk
Calcium 16mg 110mg Yogurt
Iron 1.64mg 0.07mg Coconut milk
Magnesium 37mg 11mg Coconut milk
Phosphorus 100mg 135mg Yogurt
Potassium 263mg 141mg Coconut milk
Sodium 15mg 36mg Coconut milk
Zinc 0.67mg 0.52mg Coconut milk
Copper 0.266mg 0.017mg Coconut milk
Manganese 0.916mg 0.009mg Coconut milk
Selenium 6.2µg 9.7µg Yogurt
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0.15mg 0.01mg Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.023mg Coconut milk
Vitamin B2 0mg 0.278mg Yogurt
Vitamin B3 0.76mg 0.208mg Coconut milk
Vitamin B5 0.183mg 0.331mg Yogurt
Vitamin B6 0.033mg 0.063mg Yogurt
Folate 16µg 7µg Coconut milk
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 0.1µg 0µg 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 0mg 5mg Coconut milk
Trans Fat 0.006g Coconut milk
Saturated Fat 21.14g 0.117g Yogurt
Monounsaturated Fat 1.014g 0.053g Coconut milk
Polyunsaturated fat 0.261g 0.012g 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
Coconut milk Yogurt
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
5%
Coconut milk
17%
Yogurt
Minerals Daily Need Coverage Score
42%
Coconut milk
19%
Yogurt

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. 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.