Greek Yogurt vs. Coconut
Nutrition comparison of Greek Yogurt and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Greek yogurt has 74% less carbohydrates than coconut.
- Greek yogurt has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate.
- Greek yogurt has signficantly more Vitamin A than coconut.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 greek yogurt has 79% less calories than coconut - coconut has 354 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to coconut per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Coconut | |
|---|---|---|
| Protein | 55% | 4% |
| Carbohydrates | 22% | 16% |
| Fat | 24% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 74% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - coconut has 9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Coconut and greek yogurt contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 199% more protein than coconut - coconut has 3.3g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Coconut is high in saturated fat and greek yogurt has 96% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and coconut are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Coconut has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has 313% more Vitamin C than greek yogurt - coconut has 3.3mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than coconut - greek yogurt has 90ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and greek yogurt contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Coconut and greek yogurt contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate. Both greek yogurt and coconut contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Greek Yogurt | Coconut | |
|---|---|---|
| Thiamin | 0.044 MG | 0.066 MG |
| Riboflavin | 0.233 MG | 0.02 MG |
| Niacin | 0.197 MG | 0.54 MG |
| Pantothenic acid | 0.47 MG | 0.3 MG |
| Vitamin B6 | 0.055 MG | 0.054 MG |
| Folate | 12 UG | 26 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 721% more calcium than coconut - coconut has 14mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Coconut is a great source of iron and it has 59 times more iron than greek yogurt - coconut has 2.4mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Coconut is an excellent source of potassium and it has 152% more potassium than greek yogurt - coconut has 356mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Coconut | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.366 G |
| Total | 0.067 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.
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Coconut (Nuts, coconut meat, raw) .
Greek 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 greek yogurt contain more calories in 100 grams?Coconut is high in calories and greek yogurt has 80% less calories than coconut - coconut has 354 calories in 100g and greek yogurt has 73 calories.
Is coconut or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 200% more protein than coconut - coconut has 3.3g of protein per 100 grams and greek yogurt has 10g of protein.
Does coconut or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 720% more calcium than coconut - coconut has 14mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does coconut or greek yogurt contain more potassium?
Coconut is a rich source of potassium and it has 150% more potassium than greek yogurt - coconut has 356mg of potassium in 100 grams and greek yogurt has 141mg of potassium.