Coconut Milk vs. Ginger Root
Nutrition comparison of Coconut Milk and Ginger Root
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 root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and ginger root:
- Coconut milk has 5 times less carbohydrates than ginger root.
- Coconut milk has 61% less calories than ginger root.
- Coconut milk is an excellent source of calcium.
- Ginger root has 9.2 times less saturated fat than coconut milk.
- Ginger root has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Ginger root has signficantly more dietary fiber than coconut milk.
- Ginger root is an excellent source of potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 61% less calories than ginger root - ginger root has 80 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to ginger root for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Ginger Root | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | 100% |
| Fat | 60% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 5 times less carbohydrates than ginger root - ginger root has 17.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Ginger root has signficantly more dietary fiber than coconut milk - ginger root has 2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Ginger root and coconut milk contain similar amounts of sugar - ginger root has 1.7g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Ginger root has 767% more protein than coconut milk - ginger root has 1.8g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Ginger root has 9.2 times less saturated fat than coconut milk - ginger root has 0.2g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Ginger root has more Vitamin C than coconut milk - ginger root has 5mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than ginger root - coconut milk has 63ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than ginger root - coconut milk has 42iu of Vitamin D per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Ginger root and coconut milk contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Ginger root and coconut milk contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Ginger root has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Ginger Root | |
|---|---|---|
| Thiamin | ~ | 0.025 MG |
| Riboflavin | ~ | 0.034 MG |
| Niacin | ~ | 0.75 MG |
| Pantothenic acid | ~ | 0.203 MG |
| Vitamin B6 | ~ | 0.16 MG |
| Folate | ~ | 11 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 10 times more calcium than ginger root - ginger root has 16mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Ginger root and coconut milk contain similar amounts of iron - ginger root has 0.6mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Ginger root is an excellent source of potassium and it has 20 times more potassium than coconut milk - ginger root has 415mg 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 Root (Ginger root, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Ginger Root 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 root or coconut milk contain more calories in 100 grams?Coconut milk has 60% less calories than ginger root - ginger root has 80 calories in 100g and coconut milk has 31 calories.
Does ginger root or coconut milk have more carbohydrates?
By weight, coconut milk has 5 times fewer carbohydrates than ginger root - ginger root has 17.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does ginger root or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 10 times more calcium than ginger root - ginger root has 16mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does ginger root or coconut milk contain more potassium?
Ginger root is a rich source of potassium and it has 20 times more potassium than coconut milk - ginger root has 415mg of potassium in 100 grams and coconut milk has 19mg of potassium.