Coconut Milk vs. Yogurt
Nutrition comparison of Coconut Milk and 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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and yogurt:
- Both yogurt and coconut milk are high in calcium.
- Yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 49% less calories than yogurt - yogurt has 61 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and heavier in fat compared to yogurt per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Yogurt | |
|---|---|---|
| Protein | 3% | 22% |
| Carbohydrates | 37% | 30% |
| Fat | 60% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and coconut milk are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in yogurt and coconut milk are both made of 100% sugar.
sugar
Yogurt and coconut milk contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Yogurt has 15 times more protein than coconut milk - yogurt has 3.5g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Yogurt and coconut milk contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
cholesterol
Coconut milk has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and coconut milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 133% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has 20 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Yogurt and coconut milk contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Yogurt and coconut milk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Yogurt | |
|---|---|---|
| Thiamin | ~ | 0.029 MG |
| Riboflavin | ~ | 0.142 MG |
| Niacin | ~ | 0.075 MG |
| Pantothenic acid | ~ | 0.389 MG |
| Vitamin B6 | ~ | 0.032 MG |
| Folate | ~ | 7 UG |
| Vitamin B12 | 1.25 UG | 0.37 UG |
Minerals
calcium
Both yogurt and coconut milk are high in calcium. Coconut milk has 55% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Yogurt and coconut milk contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Yogurt has 716% more potassium than coconut milk - yogurt has 155mg of potassium per 100 grams and coconut milk has 19mg 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 Yogurt (Yogurt, plain, whole milk) .
Coconut Milk g
()
|
Daily Values (%) |
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 yogurt or coconut milk contain more calories in 100 grams?Coconut milk has 50% less calories than yogurt - yogurt has 61 calories in 100g and coconut milk has 31 calories.
Does yogurt or coconut milk have more carbohydrates?
By weight, both yogurt and coconut milk are low in carbohydrates - yogurt has 4.7g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in yogurt and coconut milk are both made of 100% sugar.
Does yogurt or coconut milk contain more calcium?
Both yogurt and coconut milk are high in calcium. Coconut milk has 60% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and coconut milk has 188mg of calcium.