Yogurt vs. Coconut — In-Depth Nutrition Comparison
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Significant differences between yogurt and coconut
- Yogurt has more vitamin B12, vitamin B2, and calcium; however, coconut is richer in manganese, copper, fiber, iron, potassium, and zinc.
- Coconut covers your daily saturated fat needs 148% more than yogurt.
- Yogurt contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of yogurt is 19.
Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Nuts, coconut meat, raw.
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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.
| Contains more CalciumCalcium | +685.7% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more PotassiumPotassium | +152.5% |
| Contains more IronIron | +3371.4% |
| Contains more CopperCopper | +2458.8% |
| Contains more ZincZinc | +111.5% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +16566.7% |
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.
| 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 | +271.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +206% |
| Contains more WaterWater | +81.1% |
| Contains more FatsFats | +8487.2% |
| Contains more CarbsCarbs | +323.1% |
| Contains more OtherOther | +33.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +2588.7% |
| Contains more Poly. FatPolyunsaturated fat | +2950% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.117g | 29.698g | 134% |
| Manganese | 0.009mg | 1.5mg | 65% |
| Fats | 0.39g | 33.49g | 51% |
| Copper | 0.017mg | 0.435mg | 46% |
| Fiber | 0g | 9g | 36% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Iron | 0.07mg | 2.43mg | 30% |
| Vitamin B2 | 0.278mg | 0.02mg | 20% |
| Calories | 59kcal | 354kcal | 15% |
| Protein | 10.19g | 3.33g | 14% |
| Calcium | 110mg | 14mg | 10% |
| Potassium | 141mg | 356mg | 6% |
| Folate | 7µg | 26µg | 5% |
| Magnesium | 11mg | 32mg | 5% |
| Zinc | 0.52mg | 1.1mg | 5% |
| Carbs | 3.6g | 15.23g | 4% |
| Vitamin B1 | 0.023mg | 0.066mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Monounsaturated fat | 0.053g | 1.425g | 3% |
| Phosphorus | 135mg | 113mg | 3% |
| Vitamin E | 0.01mg | 0.24mg | 2% |
| Vitamin B3 | 0.208mg | 0.54mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Polyunsaturated fat | 0.012g | 0.366g | 2% |
| Sodium | 36mg | 20mg | 1% |
| Vitamin B5 | 0.331mg | 0.3mg | 1% |
| Vitamin B6 | 0.063mg | 0.054mg | 1% |
| Choline | 15.1mg | 12.1mg | 1% |
| Selenium | 9.7µg | 10.1µg | 1% |
| Net carbs | 3.6g | 6.23g | N/A |
| Sugar | 3.24g | 6.23g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.006g | N/A | |
| 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 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
19%
63%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 29.581g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($2.6)
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.