Coconut Milk vs. Ginger
Nutrition comparison of Coconut Milk and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and ginger:
- Both ginger and coconut milk are high in calcium.
- Ginger has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Ginger is a great source of protein.
- Ginger is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and coconut milk has 91% less calories than ginger - ginger has 335 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to ginger per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Ginger | |
|---|---|---|
| Protein | 3% | 12% |
| Carbohydrates | 37% | 75% |
| Fat | 60% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and coconut milk has 96% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Ginger is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - ginger has 14.1g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Ginger and coconut milk contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Ginger is a great source of protein and it has 41 times more protein than coconut milk - ginger has 9g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Ginger and coconut milk contain similar amounts of saturated fat - ginger has 2.6g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than coconut milk - ginger has 0.7mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 30 times more Vitamin A than ginger - ginger has 2ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than ginger - coconut milk has 42iu of Vitamin D per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and coconut milk contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Ginger has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Ginger | |
|---|---|---|
| Thiamin | ~ | 0.046 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | ~ | 9.62 MG |
| Pantothenic acid | ~ | 0.477 MG |
| Vitamin B6 | ~ | 0.626 MG |
| Folate | ~ | 13 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both ginger and coconut milk are high in calcium. Coconut milk has 65% more calcium than ginger - ginger has 114mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Ginger is an excellent source of iron and it has 65 times more iron than coconut milk - ginger has 19.8mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Ginger is an excellent source of potassium and it has 68 times more potassium than coconut milk - ginger has 1320mg 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 Ginger (Spices, ginger, ground) .
Coconut Milk g
()
|
Daily Values (%) |
Ginger 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 ginger or coconut milk contain more calories in 100 grams?Ginger is high in calories and coconut milk has 90% less calories than ginger - ginger has 335 calories in 100g and coconut milk has 31 calories.
Does ginger or coconut milk have more carbohydrates?
By weight, ginger is high in carbohydrates and coconut milk has 100% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does ginger or coconut milk contain more calcium?
Both ginger and coconut milk are high in calcium. Coconut milk has 70% more calcium than ginger - ginger has 114mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does ginger or coconut milk contain more iron?
Ginger is an abundant source of iron and it has 65 times more iron than coconut milk - ginger has 19.8mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does ginger or coconut milk contain more potassium?
Ginger is a rich source of potassium and it has 68 times more potassium than coconut milk - ginger has 1320mg of potassium in 100 grams and coconut milk has 19mg of potassium.