Coconut Milk vs. Ham

Nutrition comparison of Coconut Milk and Ham


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut milk versus ham (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut milk and ham:

  • Coconut milk is an excellent source of calcium.
  • Ham has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Ham is an excellent source of potassium and protein.
Detailed nutritional comparison of coconut milk and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Milk src
Image of Ham src

Calories and Carbs

calories

Ham is high in calories and coconut milk has 88% less calories than ham - ham has 263 calories per 100 grams and coconut milk has 31 calories.

For macronutrient ratios, coconut milk is much lighter in protein, much heavier in carbs and lighter in fat compared to ham per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Milk Ham
Protein 3% 25%
Carbohydrates 37% 3%
Fat 60% 72%
Alcohol ~ ~

carbohydrates

Both ham and coconut milk are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.

sugar

Ham has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and ham does not contain significant amounts.

Protein

protein

Ham is an excellent source of protein and it has 76 times more protein than coconut milk - ham has 16.3g of protein per 100 grams and coconut milk has 0.21g of protein.

Fat

saturated fat

Ham is high in saturated fat and coconut milk has 71% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.

cholesterol

Coconut milk has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.

Vitamins

Vitamin A

Coconut milk has more Vitamin A than ham - coconut milk has 63ug of Vitamin A per 100 grams and ham does not contain significant amounts.

Vitamin D

Coconut milk has 62% more Vitamin D than ham - ham has 26iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.

Vitamin E

Ham and coconut milk contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.

The B Vitamins

Ham has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both coconut milk and ham contain significant amounts of Vitamin B12.

Coconut Milk Ham
Thiamin ~ 0.712 MG
Riboflavin ~ 0.19 MG
Niacin ~ 4.162 MG
Pantothenic acid ~ 0.18 MG
Vitamin B6 ~ 0.26 MG
Folate ~ 1 UG
Vitamin B12 1.25 UG 0.95 UG

Minerals

calcium

Coconut milk is an excellent source of calcium and it has 17 times more calcium than ham - ham has 10mg of calcium per 100 grams and coconut milk has 188mg of calcium.

iron

Ham has 163% more iron than coconut milk - ham has 0.79mg of iron per 100 grams and coconut milk has 0.3mg of iron.

potassium

Ham is an excellent source of potassium and it has 15 times more potassium than coconut milk - ham has 311mg 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 Ham (Ham, minced) .

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G Water G
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FAQ

Does ham or coconut milk contain more calories in 100 grams?
Ham is high in calories and coconut milk has 90% less calories than ham - ham has 263 calories in 100g and coconut milk has 31 calories.

Does ham or coconut milk have more carbohydrates?
By weight, both ham and coconut milk are low in carbohydrates - ham has 1.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates.

Does ham or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 17 times more calcium than ham - ham has 10mg of calcium in 100 grams and coconut milk has 188mg of calcium.

Does ham or coconut milk contain more potassium?
Ham is a rich source of potassium and it has 15 times more potassium than coconut milk - ham has 311mg of potassium in 100 grams and coconut milk has 19mg of potassium.