Plain Yogurt vs Coconut Milk: Nutrition, Calories & Protein Compared


Plain yogurt vs Coconut milk
Nutrition Facts
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Plain Yogurt vs Coconut Milk 100g Compare
per 100g | Plain yogurt | Coconut milk |
---|---|---|
Calories | 59 | 197 |
Carbohydrates | 3.6 g | 2.81 g |
Fat | 0.39 g | 21.33 g |
Protein | 10.19 g | 2.02 g |
Water | 85.1 g | 72.88 g |
Calcium | 110 mg | 18 mg |
Iron | 0.07 mg | 3.3 mg |
Magnessium | 11 mg | 46 mg |
Phosphorus | 1 mg | 14 mg |
Potassium | 141 mg | 220 mg |
Sodium | 36 mg | 13 mg |
Zink | 1 mg | 14 mg |
Vitaminium B1 (Thiamine) | 0.023 mg | 0.022 mg |
Vitaminium B3 (Niacin) | 0.208 mg | 0.637 mg |
Vitaminium B6 | 0.063 mg | 0.028 mg |
Vitaminium B9 (Folic acid) | 0.007 mg | 0.014 mg |
Discover the World of Plain Yogurt and Coconut Milk
When it comes to choosing between plain yogurt and coconut milk, you might be surprised to learn that both offer unique health benefits and culinary uses that go beyond their basic nutritional profiles. While plain yogurt has been a staple in diets around the world for thousands of years, known for its probiotic qualities and versatility, coconut milk has emerged as a beloved ingredient in tropical cuisines, celebrated for its rich flavor and dairy-free creaminess.
What's in Your Bowl? A Closer Look at Plain Yogurt
Plain yogurt is a powerhouse of nutrition. With about 59 calories per 100 grams, it's a low-calorie option packed with 10.19 grams of protein, making it a favorite among fitness enthusiasts. It's not just about the protein; yogurt is also a good source of calcium, essential for bone health, with 110 mg per 100 grams. Moreover, the presence of probiotics in yogurt supports gut health, aiding in digestion and strengthening the immune system. However, it's low in iron and magnesium compared to coconut milk, with only 0.07 mg of iron and 11 mg of magnesium.
The Tropical Treasure: Coconut Milk
Coconut milk, on the other hand, is a calorie-rich alternative with 197 calories per 100 grams, primarily due to its high fat content of 21.33 grams. But don't let the fat content deter you; the majority of it is medium-chain triglycerides (MCTs), which are known for their energy-boosting properties. Coconut milk is also a vegan-friendly source of iron and magnesium, boasting 3.3 mg of iron and 46 mg of magnesium, making it superior to plain yogurt in this aspect. Its rich, creamy texture makes it an ideal dairy-free option for smoothies, curries, and desserts.
Nutritional Nuance and Culinary Versatility
While plain yogurt and coconut milk differ significantly in their fat and calorie content, they each bring something unique to the table. Yogurt's high protein and calcium content make it an excellent choice for those looking to support muscle health and bone density. In contrast, coconut milk's iron and magnesium content may appeal to those needing a boost in these essential minerals.
Culinary-wise, plain yogurt is incredibly versatile. It can be used as a base for smoothies, a tangy addition to sauces and dressings, or a cooling complement to spicy dishes. Coconut milk, with its creamy texture and subtle sweetness, is indispensable in many Asian cuisines, adding depth to curries, soups, and desserts.
Final Thoughts
Choosing between plain yogurt and coconut milk depends on your dietary needs, preferences, and culinary goals. If you're looking for a low-calorie, high-protein option that supports gut health, plain yogurt is an excellent choice. For those seeking a dairy-free, rich source of MCTs, iron, and magnesium, coconut milk is worth considering. Both offer unique benefits and can be included in a balanced diet to complement different lifestyles and nutritional requirements.
Ultimately, whether you lean towards the tangy freshness of plain yogurt or the tropical richness of coconut milk, incorporating these nutritious options into your diet can add a delicious dimension to your meals while contributing to your overall health.
Plain yogurt 100g
59kcalCalories source
- 25% CARBS.
- 69% PROTEIN
- 6% FAT
Coconut milk 100g
197kcalCalories source
- 5% CARBS
- 4% PROTEIN
- 91% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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