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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
