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.
Detailed nutritional comparison of coconut milk and yogurt 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: 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.


Image of Coconut Milk src
Image of Yogurt src

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

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G Water G
G Starch G
G Alcohol G


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