Coconut milk vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and yogurt

Coconut milk has more manganese, fats, copper, iron, and fiber; however, yogurt is higher in vitamin B12, vitamin B2, protein, and calcium.
Coconut milk covers your daily need for saturated fat 105% more than yogurt.
Yogurt has less saturated fat.
The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Yogurt, Greek, plain, nonfat.

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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

Yogurt

Contains more MagnesiumMagnesium	+236.4%
Contains more PotassiumPotassium	+86.5%
Contains more IronIron	+2242.9%
Contains more CopperCopper	+1464.7%
Contains more ZincZinc	+28.8%
Contains less SodiumSodium	-58.3%
Contains more ManganeseManganese	+10077.8%

Contains more CalciumCalcium	+587.5%
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

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	+128.6%

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	+∞%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	21.14g	0.117g	96%
Manganese	0.916mg	0.009mg	39%
Fats	23.84g	0.39g	36%
Vitamin B12	0µg	0.75µg	31%
Copper	0.266mg	0.017mg	28%
Vitamin B2	0mg	0.278mg	21%
Iron	1.64mg	0.07mg	20%
Protein	2.29g	10.19g	16%
Calories	230kcal	59kcal	9%
Calcium	16mg	110mg	9%
Fiber	2.2g	0g	9%
Magnesium	37mg	11mg	6%
Selenium	6.2µg	9.7µg	6%
Phosphorus	100mg	135mg	5%
Potassium	263mg	141mg	4%
Vitamin C	2.8mg	0mg	3%
Vitamin B3	0.76mg	0.208mg	3%
Vitamin B5	0.183mg	0.331mg	3%
Cholesterol	0mg	5mg	2%
Vitamin B6	0.033mg	0.063mg	2%
Folate	16µg	7µg	2%
Monounsaturated fat	1.014g	0.053g	2%
Polyunsaturated fat	0.261g	0.012g	2%
Carbs	5.54g	3.6g	1%
Zinc	0.67mg	0.52mg	1%
Sodium	15mg	36mg	1%
Vitamin E	0.15mg	0.01mg	1%
Choline	8.5mg	15.1mg	1%
Protein per 100 calories	1g	17g	N/A
Calories per 10 g protein	1004kcal	58kcal	N/A
Weight per 100 calories	43g	169g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.56	N/A
Net carbs	3.34g	3.6g	N/A
Sugar	3.34g	3.24g	N/A
Vitamin A	0µg	1µg	0%
Vitamin B1	0.026mg	0.023mg	0%
Vitamin K	0.1µg	0µg	0%
Trans fat		0.006g	N/A
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 (ALA)		0.001g	0%
Omega-6 (Linoleic acid)		0.01g	0%