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

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Significant differences between coconut milk and Greek yogurt

Coconut milk has more manganese, fats, copper, iron, and fiber; however, Greek yogurt is richer in vitamin B12, vitamin B2, protein, and calcium.
Coconut milk covers your daily saturated fat needs 94% more than Greek yogurt.
Greek yogurt contains less saturated fat.
Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of Greek yogurt is 12.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut milk

Greek yogurt

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%

Contains more CalciumCalcium	+525%
Contains more PhosphorusPhosphorus	+35%
Contains more SeleniumSelenium	+56.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut milk

Greek yogurt

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%

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	+∞%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	21.14g	2.395g	85%
Manganese	0.916mg	0.009mg	39%
Vitamin B12	0µg	0.75µg	31%
Fats	23.84g	5g	29%
Copper	0.266mg	0.017mg	28%
Iron	1.64mg	0mg	21%
Vitamin B2	0mg	0.278mg	21%
Protein	2.29g	9g	13%
Fiber	2.2g	0g	9%
Calcium	16mg	100mg	8%
Calories	230kcal	97kcal	7%
Magnesium	37mg	11mg	6%
Selenium	6.2µg	9.7µg	6%
Phosphorus	100mg	135mg	5%
Cholesterol	0mg	13mg	4%
Potassium	263mg	141mg	4%
Vitamin C	2.8mg	0mg	3%
Vitamin B3	0.76mg	0.208mg	3%
Vitamin B5	0.183mg	0.331mg	3%
Folate	16µg	5µg	3%
Monounsaturated fat	1.014g	2.136g	3%
Vitamin B6	0.033mg	0.063mg	2%
Carbs	5.54g	3.98g	1%
Zinc	0.67mg	0.52mg	1%
Sodium	15mg	35mg	1%
Vitamin E	0.15mg	0.01mg	1%
Choline	8.5mg	15.1mg	1%
Polyunsaturated fat	0.261g	0.469g	1%
Omega-3 (ALA)		0.023g	1%
Omega-6 (Linoleic acid)		0.209g	1%
Protein per 100 calories	1g	9.3g	N/A
Calories per 10 g protein	1004kcal	108kcal	N/A
Weight per 100 calories	43g	103g	N/A
Unsaturated / Saturated Fat ratio	0.06	1.1	N/A
Net carbs	3.34g	3.98g	N/A
Sugar	3.34g	4g	N/A
Vitamin A	0µg	2µg	0%
Vitamin B1	0.026mg	0.023mg	0%
Vitamin K	0.1µg	0µg	0%
Tryptophan	0.027mg		0%
Threonine	0.083mg		0%
Isoleucine	0.09mg		0%
Leucine	0.17mg		0%
Lysine	0.101mg		0%
Methionine	0.043mg		0%
Phenylalanine	0.116mg		0%
Valine	0.139mg		0%
Histidine	0.053mg		0%
Omega-3 (DHA)	0g	0.004g	N/A