Coconut Milk vs. Greek Yogurt

Nutrition comparison of Coconut Milk and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut milk versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut milk and greek yogurt:

  • Both greek yogurt and coconut milk are high in calcium.
  • Coconut milk has 58% less calories than greek yogurt.
  • Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of coconut milk and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Coconut Milk src
Image of Greek Yogurt src

Calories and Carbs

calories

Coconut milk has 58% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and coconut milk has 31 calories.

For macronutrient ratios, coconut milk is much lighter in protein, heavier in carbs and much heavier in fat compared to greek yogurt per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Milk Greek Yogurt
Protein 3% 55%
Carbohydrates 37% 22%
Fat 60% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and coconut milk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.

The carbs in greek yogurt and coconut milk are both made of 100% sugar.

sugar

Greek yogurt and coconut milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and coconut milk has 2.5g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 46 times more protein than coconut milk - greek yogurt has 10g of protein per 100 grams and coconut milk has 0.21g of protein.

Fat

saturated fat

Greek yogurt and coconut milk contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.

trans fat

Both greek yogurt and coconut milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and coconut milk does not contain significant amounts.

cholesterol

Coconut milk has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than coconut milk - greek yogurt has 0.8mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.

Vitamin A

Greek yogurt has 43% more Vitamin A than coconut milk - greek yogurt has 90ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.

Vitamin D

Coconut milk has more Vitamin D than greek yogurt - coconut milk has 42iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and coconut milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.

Vitamin K

Greek yogurt and coconut milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.

The B Vitamins

Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.

Coconut Milk Greek Yogurt
Thiamin ~ 0.044 MG
Riboflavin ~ 0.233 MG
Niacin ~ 0.197 MG
Pantothenic acid ~ 0.47 MG
Vitamin B6 ~ 0.055 MG
Folate ~ 12 UG
Vitamin B12 1.25 UG 0.52 UG

Minerals

calcium

Both greek yogurt and coconut milk are high in calcium. Coconut milk has 63% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and coconut milk has 188mg of calcium.

iron

Greek yogurt and coconut milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and coconut milk has 0.3mg of iron.

potassium

Greek yogurt has 642% more potassium than coconut milk - greek yogurt has 141mg of potassium per 100 grams and coconut milk has 19mg of potassium.



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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does greek yogurt or coconut milk contain more calories in 100 grams?
Coconut milk has 60% less calories than greek yogurt - greek yogurt has 73 calories in 100g and coconut milk has 31 calories.

Is greek yogurt or coconut milk better for protein?
Greek yogurt is a great source of protein and it has 46 times more protein than coconut milk - greek yogurt has 10g of protein per 100 grams and coconut milk has 0.21g of protein.

Does greek yogurt or coconut milk have more carbohydrates?
By weight, both greek yogurt and coconut milk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in greek yogurt and coconut milk are both made of 100% sugar.

Does greek yogurt or coconut milk contain more calcium?
Both greek yogurt and coconut milk are high in calcium. Coconut milk has 60% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and coconut milk has 188mg of calcium.