Greek Yogurt vs. Coconut Cream

Nutrition comparison of Greek Yogurt and Coconut Cream

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 cream (100g each) below using 2020 USDA and NIH data[1].

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

  • Coconut cream is a great source of dietary fiber and iron.
  • Coconut cream is an excellent source of potassium.
  • Greek yogurt has more riboflavin and Vitamin B12, however, coconut cream contains more niacin.
  • Greek yogurt has signficantly more Vitamin A than coconut cream.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and coconut cream 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Coconut Cream src

Calories and Carbs

calories

Coconut cream is high in calories and greek yogurt has 78% less calories than coconut cream - coconut cream has 330 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 cream per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Coconut Cream
Protein 55% 4%
Carbohydrates 22% 8%
Fat 24% 88%
Alcohol ~ ~

carbohydrates

Coconut cream and greek yogurt contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Coconut cream is a great source of dietary fiber and it has more dietary fiber than greek yogurt - coconut cream has 2.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Coconut cream has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and coconut cream does not contain significant amounts.

Protein

protein

Greek yogurt is a great source of protein and it has 174% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Coconut cream is high in saturated fat and greek yogurt has 96% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Coconut cream and greek yogurt contain similar amounts of Vitamin C - coconut cream has 2.8mg 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 cream - greek yogurt has 90ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.

Vitamin E

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

Vitamin K

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

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12, however, coconut cream contains more niacin. Both greek yogurt and coconut cream contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Greek Yogurt Coconut Cream
Thiamin 0.044 MG 0.03 MG
Riboflavin 0.233 MG ~
Niacin 0.197 MG 0.89 MG
Pantothenic acid 0.47 MG 0.261 MG
Vitamin B6 0.055 MG 0.047 MG
Folate 12 UG 23 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 945% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Coconut cream is a great source of iron and it has 56 times more iron than greek yogurt - coconut cream has 2.3mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Coconut cream is an excellent source of potassium and it has 130% more potassium than greek yogurt - coconut cream has 325mg 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 cream has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Coconut Cream
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.379 G
Total 0.067 G 0.379 G


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 Greek Yogurt or Coconut Cream .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .

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G Water G
G Starch G
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FAQ

Does coconut cream or greek yogurt contain more calories in 100 grams?
Coconut cream is high in calories and greek yogurt has 80% less calories than coconut cream - coconut cream has 330 calories in 100g and greek yogurt has 73 calories.

Is coconut cream or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 170% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and greek yogurt has 10g of protein.

Does coconut cream or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 950% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does coconut cream or greek yogurt contain more potassium?
Coconut cream is a rich source of potassium and it has 130% more potassium than greek yogurt - coconut cream has 325mg of potassium in 100 grams and greek yogurt has 141mg of potassium.