Yogurt vs. Coconut Oil
Nutrition comparison of Yogurt and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and coconut oil:
- Yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Yogurt has signficantly more potassium than coconut oil.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and yogurt has 93% less calories than coconut oil - yogurt has 61 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Coconut Oil | |
|---|---|---|
| Protein | 22% | ~ |
| Carbohydrates | 30% | ~ |
| Fat | 48% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and coconut oil are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Yogurt has more protein than coconut oil - yogurt has 3.5g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and yogurt has 97% less saturated fat than coconut oil - yogurt has 2.1g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and yogurt are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Coconut oil has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and coconut oil contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than coconut oil - yogurt has 27ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Yogurt and coconut oil contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Yogurt and coconut oil contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Yogurt and coconut oil contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Yogurt | Coconut Oil | |
|---|---|---|
| Thiamin | 0.029 MG | ~ |
| Riboflavin | 0.142 MG | ~ |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 0.389 MG | ~ |
| Vitamin B6 | 0.032 MG | ~ |
| Folate | 7 UG | ~ |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 120 times more calcium than coconut oil - yogurt has 121mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Yogurt and coconut oil contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Yogurt has signficantly more potassium than coconut oil - yogurt has 155mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and coconut oil contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.019 G |
| Total | 0.027 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than yogurt per 100 grams.
| Yogurt | Coconut Oil | |
|---|---|---|
| linoleic acid | 0.065 G | 1.683 G |
| other omega 6 | ~ | 0.076 G |
| Total | 0.065 G | 1.759 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 Oil (Oil, coconut) .
Yogurt g
()
|
Daily Values (%) |
Coconut Oil 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 yogurt or coconut oil contain more calories in 100 grams?Coconut oil is high in calories and yogurt has 90% less calories than coconut oil - yogurt has 61 calories in 100g and coconut oil has 892 calories.
Does yogurt or coconut oil contain more calcium?
Yogurt is a rich source of calcium and it has 120 times more calcium than coconut oil - yogurt has 121mg of calcium in 100 grams and coconut oil has 1mg of calcium.