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  6. Greek yogurt vs. Coconut milk

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

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Significant differences between Greek yogurt and Coconut milk

  • Greek yogurt has more Vitamin B12, Vitamin B2, Calcium, and Selenium, however, Coconut milk is richer in Manganese, Copper, Iron, Fiber, and Magnesium.
  • Coconut milk covers your daily Saturated Fat needs 94% more than Greek yogurt.
  • Greek yogurt contains less Saturated Fat.

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

Infographic

Greek yogurt vs Coconut milk 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 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +525%
Contains more PhosphorusPhosphorus +35%
Contains more SeleniumSelenium +56.5%
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%

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% 0.9% 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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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%
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%
~equal in Vitamin D ~0µg

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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +293%
Contains more WaterWater +20.2%
Contains more FatsFats +376.8%
Contains more CarbsCarbs +39.2%
~equal in Other ~0.71g

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

Which food is preferable for your diet?

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

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.