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.
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.
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Milk or Greek Yogurt .
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) .
Coconut Milk g
()
|
Daily Values (%) |
Greek Yogurt 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 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.