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  6. Greek yogurt vs. Coconut

Greek yogurt vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between Greek yogurt and coconut?

  • Greek yogurt is higher in vitamin B12, vitamin B2, and calcium, yet coconut is higher in manganese, copper, fiber, iron, potassium, and zinc.
  • 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 Yogurt, Greek, plain, whole milk and Nuts, coconut meat, raw types in this article.

Infographic

Greek yogurt vs Coconut infographic
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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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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%
Contains more CalciumCalcium +614.3%
Contains more PhosphorusPhosphorus +19.5%
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%
~equal in Selenium ~10.1µg

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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1290%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Coconut DV% diff.
Saturated fat 2.395g 29.698g 124%
Manganese 0.009mg 1.5mg 65%
Copper 0.017mg 0.435mg 46%
Fats 5g 33.49g 44%
Fiber 0g 9g 36%
Vitamin B12 0.75µg 0µg 31%
Iron 0mg 2.43mg 30%
Vitamin B2 0.278mg 0.02mg 20%
Calories 97kcal 354kcal 13%
Protein 9g 3.33g 11%
Calcium 100mg 14mg 9%
Potassium 141mg 356mg 6%
Magnesium 11mg 32mg 5%
Zinc 0.52mg 1.1mg 5%
Folate 5µg 26µg 5%
Vitamin B1 0.023mg 0.066mg 4%
Vitamin C 0mg 3.3mg 4%
Cholesterol 13mg 0mg 4%
Carbs 3.98g 15.23g 4%
Phosphorus 135mg 113mg 3%
Vitamin B3 0.208mg 0.54mg 2%
Monounsaturated fat 2.136g 1.425g 2%
Vitamin E 0.01mg 0.24mg 2%
Polyunsaturated fat 0.469g 0.366g 1%
Vitamin B5 0.331mg 0.3mg 1%
Vitamin B6 0.063mg 0.054mg 1%
Sodium 35mg 20mg 1%
Choline 15.1mg 12.1mg 1%
Selenium 9.7µg 10.1µg 1%
Net carbs 3.98g 6.23g N/A
Sugar 4g 6.23g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0µg 0.2µg 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 0.004g 0g 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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +170.3%
Contains more WaterWater +73%
Contains more FatsFats +569.8%
Contains more CarbsCarbs +282.7%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.