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.
Detailed nutritional comparison of greek yogurt and coconut 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 (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Coconut src

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 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 .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.