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Coconut vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the differences between coconut and Greek yogurt?

  • Coconut is higher in manganese, copper, fiber, iron, potassium, and zinc, yet Greek yogurt is higher in vitamin B12, vitamin B2, and calcium.
  • Coconut's daily need coverage for saturated fat is 137% more.
  • The amount of saturated fat in Greek yogurt is lower.
  • The glycemic index of Greek yogurt is lower.

We used Nuts, coconut meat, raw and Yogurt, Greek, plain, whole milk types in this article.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +190.9%
Contains more PotassiumPotassium +152.5%
Contains more IronIron +∞%
Contains more CopperCopper +2458.8%
Contains more ZincZinc +111.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +16566.7%
Contains more CalciumCalcium +614.3%
Contains more PhosphorusPhosphorus +19.5%
~equal in Selenium ~9.7µg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +2300%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B3Vitamin B3 +159.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1290%
Contains more Vitamin B5Vitamin B5 +10.3%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Greek yogurt DV% diff.
Saturated fat 29.698g 2.395g 124%
Manganese 1.5mg 0.009mg 65%
Copper 0.435mg 0.017mg 46%
Fats 33.49g 5g 44%
Fiber 9g 0g 36%
Vitamin B12 0µg 0.75µg 31%
Iron 2.43mg 0mg 30%
Vitamin B2 0.02mg 0.278mg 20%
Calories 354kcal 97kcal 13%
Protein 3.33g 9g 11%
Calcium 14mg 100mg 9%
Potassium 356mg 141mg 6%
Magnesium 32mg 11mg 5%
Zinc 1.1mg 0.52mg 5%
Folate 26µg 5µg 5%
Vitamin B1 0.066mg 0.023mg 4%
Vitamin C 3.3mg 0mg 4%
Cholesterol 0mg 13mg 4%
Carbs 15.23g 3.98g 4%
Phosphorus 113mg 135mg 3%
Vitamin B3 0.54mg 0.208mg 2%
Monounsaturated fat 1.425g 2.136g 2%
Vitamin E 0.24mg 0.01mg 2%
Polyunsaturated fat 0.366g 0.469g 1%
Vitamin B5 0.3mg 0.331mg 1%
Vitamin B6 0.054mg 0.063mg 1%
Sodium 20mg 35mg 1%
Choline 12.1mg 15.1mg 1%
Selenium 10.1µg 9.7µg 1%
Net carbs 6.23g 3.98g N/A
Sugar 6.23g 4g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +569.8%
Contains more CarbsCarbs +282.7%
Contains more OtherOther +33.3%
Contains more ProteinProtein +170.3%
Contains more WaterWater +73%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -91.9%
Contains more Mono. FatMonounsaturated fat +49.9%
Contains more Poly. FatPolyunsaturated fat +28.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.