Yogurt vs. Coconut
Nutrition comparison of Yogurt and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Yogurt has 69% less carbohydrates than coconut.
- Yogurt has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and yogurt has 83% less calories than coconut - coconut has 354 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to coconut per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Coconut | |
|---|---|---|
| Protein | 23% | 4% |
| Carbohydrates | 30% | 16% |
| Fat | 47% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 69% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than yogurt - coconut has 9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Coconut and yogurt contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Coconut and yogurt contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Coconut is high in saturated fat and yogurt has 93% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Coconut has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has 560% more Vitamin C than yogurt - coconut has 3.3mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than coconut - yogurt has 27ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Yogurt and coconut contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and yogurt contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Coconut and yogurt contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate. Both yogurt and coconut contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Yogurt | Coconut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.066 MG |
| Riboflavin | 0.142 MG | 0.02 MG |
| Niacin | 0.075 MG | 0.54 MG |
| Pantothenic acid | 0.389 MG | 0.3 MG |
| Vitamin B6 | 0.032 MG | 0.054 MG |
| Folate | 7 UG | 26 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 764% more calcium than coconut - coconut has 14mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Coconut is a great source of iron and it has 47 times more iron than yogurt - coconut has 2.4mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Coconut is an excellent source of potassium and it has 130% more potassium than yogurt - coconut has 356mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than yogurt per 100 grams.
| Yogurt | Coconut | |
|---|---|---|
| linoleic acid | 0.065 G | 0.366 G |
| Total | 0.065 G | 0.366 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.
Yogurt g
()
|
Daily Values (%) |
Coconut 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 or yogurt contain more calories in 100 grams?Coconut is high in calories and yogurt has 80% less calories than coconut - coconut has 354 calories in 100g and yogurt has 61 calories.
Does coconut or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 760% more calcium than coconut - coconut has 14mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does coconut or yogurt contain more potassium?
Coconut is a rich source of potassium and it has 130% more potassium than yogurt - coconut has 356mg of potassium in 100 grams and yogurt has 155mg of potassium.