Coconut Water vs. Greek Yogurt
Nutrition comparison of Coconut Water and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and greek yogurt:
- Coconut water has 75% less calories than greek yogurt.
- Coconut water has signficantly more Vitamin C than greek yogurt.
- Greek yogurt has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than coconut water.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 75% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and much lighter in fat compared to greek yogurt per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Greek Yogurt | |
|---|---|---|
| Protein | 5% | 55% |
| Carbohydrates | 95% | 22% |
| Fat | ~ | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and coconut water are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in greek yogurt and coconut water are both made of 100% sugar.
sugar
Greek yogurt and coconut water contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 44 times more protein than coconut water - greek yogurt has 10g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and coconut water does not contain significant amounts.
trans fat
Both greek yogurt and coconut water are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Coconut water has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than coconut water - greek yogurt has 90ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Greek yogurt and coconut water contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Greek yogurt and coconut water contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Greek yogurt has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and greek yogurt contain significant amounts of thiamin.
| Coconut Water | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.03 MG | 0.044 MG |
| Riboflavin | ~ | 0.233 MG |
| Niacin | ~ | 0.197 MG |
| Pantothenic acid | ~ | 0.47 MG |
| Vitamin B6 | ~ | 0.055 MG |
| Folate | ~ | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 15 times more calcium than coconut water - greek yogurt has 115mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Greek yogurt and coconut water contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Greek yogurt and coconut water contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Coconut Water g
()
|
Daily Values (%) |
Greek 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 greek yogurt or coconut water contain more calories in 100 grams?Coconut water has 80% less calories than greek yogurt - greek yogurt has 73 calories in 100g and coconut water has 18 calories.
Is greek yogurt or coconut water better for protein?
Greek yogurt is a great source of protein and it has 44 times more protein than coconut water - greek yogurt has 10g of protein per 100 grams and coconut water has 0.22g of protein.
Does greek yogurt or coconut water have more carbohydrates?
By weight, both greek yogurt and coconut water are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in greek yogurt and coconut water are both made of 100% sugar.
Does greek yogurt or coconut water contain more calcium?
Greek yogurt is a rich source of calcium and it has 15 times more calcium than coconut water - greek yogurt has 115mg of calcium in 100 grams and coconut water has 7mg of calcium.