Coconut Milk vs. Vanilla Yogurt
Nutrition comparison of Coconut Milk and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and vanilla yogurt:
- Both coconut milk and vanilla yogurt are high in calcium.
- Coconut milk has 3.6 times less carbohydrates than vanilla yogurt.
- Coconut milk has 4.4 times less sugar than vanilla yogurt.
- Coconut milk has 69% less calories than vanilla yogurt.
- Vanilla yogurt has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Vanilla yogurt is a great source of potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 69% less calories than vanilla yogurt - coconut milk has 31 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, coconut milk is lighter in protein, lighter in carbs and much heavier in fat compared to vanilla yogurt per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Vanilla Yogurt | |
|---|---|---|
| Protein | 3% | 19% |
| Carbohydrates | 37% | 53% |
| Fat | 60% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 3.6 times less carbohydrates than vanilla yogurt - coconut milk has 2.9g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in coconut milk and vanilla yogurt are both made of 100% sugar.
sugar
Coconut milk has 4.4 times less sugar than vanilla yogurt - coconut milk has 2.5g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 22 times more protein than coconut milk - coconut milk has 0.21g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Coconut milk and vanilla yogurt contain similar amounts of saturated fat - coconut milk has 2.1g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Coconut milk has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than coconut milk - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 125% more Vitamin A than vanilla yogurt - coconut milk has 63ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than vanilla yogurt - coconut milk has 42iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.
Vitamin E
Vanilla yogurt and coconut milk contain similar amounts of Vitamin E - vanilla yogurt has 0.07mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Vanilla yogurt and coconut milk contain similar amounts of Vitamin K - vanilla yogurt has 0.3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Vanilla yogurt has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Vanilla Yogurt | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | ~ | 0.197 MG |
| Niacin | ~ | 0.105 MG |
| Vitamin B6 | ~ | 0.044 MG |
| Folate | ~ | 11 UG |
| Vitamin B12 | 1.25 UG | 0.52 UG |
Minerals
calcium
Both coconut milk and vanilla yogurt are high in calcium. Coconut milk has 12% more calcium than vanilla yogurt - coconut milk has 188mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Coconut milk and vanilla yogurt contain similar amounts of iron - coconut milk has 0.3mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 10 times more potassium than coconut milk - coconut milk has 19mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Coconut Milk g
()
|
Daily Values (%) |
Vanilla Yogurt 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 milk or vanilla yogurt contain more calories in 100 grams?Coconut milk has 70% less calories than vanilla yogurt - coconut milk has 31 calories in 100g and vanilla yogurt has 100 calories.
Does coconut milk or vanilla yogurt have more carbohydrates?
By weight, coconut milk has 3.6 times fewer carbohydrates than vanilla yogurt - coconut milk has 2.9g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in coconut milk and vanilla yogurt are both made of 100% sugar.
Does coconut milk or vanilla yogurt contain more calcium?
Both coconut milk and vanilla yogurt are high in calcium. Coconut milk has 10% more calcium than vanilla yogurt - coconut milk has 188mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.