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.
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.
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) .
Coconut Milk g
()
|
Daily Values (%) |
Ham 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 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.