CALORIC DENSITY
Plain whole yogurt, pln, whl milk, 8 grams prot per 8 oz
Coconut milk, raw (liq expressed from grated meat&h2o)
0.61
2.3
1116
12117
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Plain whole yogurt
Coconut milk
Protein = 11g
Protein = 2g
Carbohydrates = 15g
Carbohydrates = 5g
Fat = 11g
Fat = 21g
Fiber = 0g
Fiber = 2g
Monounsaturated = 3g
Monounsaturated = 1g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 7g
Saturated Fat = 18g
Protein 11g 2g Carbohydrate 15g 5g Fiber 0g 2g Fat 11g 21g Monounsat. Fat 3g 21g Polyunsat. Fat 0g 0g Saturated Fat 7g 18g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 12%
Choline = 2%
Vitamin A = 14%
Vitamin A = 0%
Vitamin C = 2%
Vitamin C = 3%
Vitamin E = 2%
Vitamin E = 1%
Vitamin K = 1%
Vitamin K = 0%
Choline 12% 2% Vitamin A 14% 0% Vitamin C 2% 3% Vitamin E 2% 1% Vitamin K 1% 0%
Plain whole yogurt have significantly more Vitamins A than coconut milk. Plain whole yogurt are a good source of Pantothenic Acid, Zinc. Plain whole yogurt are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus. Coconut milk are a good source of Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 10%
Vitamin B1 = 2%
Vitamin B2 = 42%
Vitamin B2 = 0%
Vitamin B3 = 2%
Vitamin B3 = 6%
Vitamin B5 = 26%
Vitamin B5 = 3%
Vitamin B6 = 10%
Vitamin B6 = 3%
Vitamin B12 = 61%
Vitamin B12 = 0%
Vitamin B1 10% 2% Vitamin B2 42% 0% Vitamin B3 2% 6% Vitamin B5 26% 3% Vitamin B6 10% 3% Vitamin B12 61% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 10%
Sodium = 1%
Potassium = 15%
Potassium = 7%
Calcium = 79%
Calcium = 3%
Magnesium = 11%
Magnesium = 9%
Phosphorus = 54%
Phosphorus = 15%
Iron = 3%
Iron = 24%
Manganese = 1%
Manganese = 35%
Selenium = 16%
Selenium = 12%
Copper = 3%
Copper = 23%
Zinc = 21%
Zinc = 6%
Sodium 10% 1% Potasium 15% 7% Calcium 79% 3% Magnesium 11% 9% Phosphorus 54% 15% Iron 3% 24% Manganese 1% 35% Selenium 16% 12% Copper 3% 23% Zinc 21% 6%
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