Yogurt vs. Coconut Cream
Nutrition comparison of Yogurt and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and coconut cream:
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Yogurt has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and yogurt has 82% less calories than coconut cream - coconut cream has 330 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Coconut Cream | |
|---|---|---|
| Protein | 22% | 4% |
| Carbohydrates | 30% | 8% |
| Fat | 48% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and yogurt contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than yogurt - coconut cream has 2.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Coconut cream has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream and yogurt contain similar amounts of protein - coconut cream has 3.6g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and yogurt has 93% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Coconut cream has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream and yogurt contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than coconut cream - yogurt has 27ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin D
Yogurt and coconut cream contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Yogurt and coconut cream contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Yogurt and coconut cream contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate. Both yogurt and coconut cream contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Yogurt | Coconut Cream | |
|---|---|---|
| Thiamin | 0.029 MG | 0.03 MG |
| Riboflavin | 0.142 MG | ~ |
| Niacin | 0.075 MG | 0.89 MG |
| Pantothenic acid | 0.389 MG | 0.261 MG |
| Vitamin B6 | 0.032 MG | 0.047 MG |
| Folate | 7 UG | 23 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 1000% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Coconut cream is a great source of iron and it has 44 times more iron than yogurt - coconut cream has 2.3mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 110% more potassium than yogurt - coconut cream has 325mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than yogurt per 100 grams.
| Yogurt | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.065 G | 0.379 G |
| Total | 0.065 G | 0.379 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Yogurt g
()
|
Daily Values (%) |
Coconut Cream g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut cream or yogurt contain more calories in 100 grams?Coconut cream is high in calories and yogurt has 80% less calories than coconut cream - coconut cream has 330 calories in 100g and yogurt has 61 calories.
Does coconut cream or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 1000% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does coconut cream or yogurt contain more potassium?
Coconut cream is a rich source of potassium and it has 110% more potassium than yogurt - coconut cream has 325mg of potassium in 100 grams and yogurt has 155mg of potassium.