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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.

Infographic

Yogurt vs Coconut 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.
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 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 +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%
~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.
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 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 +271.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 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 +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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -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.
Yogurt Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yogurt Coconut 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?

ok
ok
is better in case of low diet
Yogurt Coconut
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%
Yogurt
8%
Coconut
Minerals Daily Need Coverage Score
19%
Yogurt
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 29.581g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is cheaper?
?
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.