Coconut Milk vs. Pine Nut
Nutrition comparison of Coconut Milk and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and pine nut:
- Coconut milk has 3.4 times less carbohydrates than pine nut.
- Coconut milk has 57% less saturated fat than pine nut.
- Coconut milk is an excellent source of calcium.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and coconut milk has 95% less calories than pine nut - pine nut has 673 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Pine Nut | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 37% | 7% |
| Fat | 60% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 3.4 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - pine nut has 3.7g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Pine nut and coconut milk contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 64 times more protein than coconut milk - pine nut has 13.7g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut milk has 57% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than coconut milk - pine nut has 0.8mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 62 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than pine nut - coconut milk has 42iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than coconut milk - pine nut has 9.3mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than coconut milk - pine nut has 53.9ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Pine Nut | |
|---|---|---|
| Thiamin | ~ | 0.364 MG |
| Riboflavin | ~ | 0.227 MG |
| Niacin | ~ | 4.387 MG |
| Pantothenic acid | ~ | 0.313 MG |
| Vitamin B6 | ~ | 0.094 MG |
| Folate | ~ | 34 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 10 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Pine nut is an excellent source of iron and it has 17 times more iron than coconut milk - pine nut has 5.5mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 30 times more potassium than coconut milk - pine nut has 597mg 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 Pine Nut (Nuts, pine nuts, dried) .
Coconut Milk g
()
|
Daily Values (%) |
Pine Nut 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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pine nut or coconut milk contain more calories in 100 grams?Pine nut is high in calories and coconut milk has 100% less calories than pine nut - pine nut has 673 calories in 100g and coconut milk has 31 calories.
Does pine nut or coconut milk have more carbohydrates?
By weight, coconut milk has 3.4 times fewer carbohydrates than pine nut - pine nut has 13.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does pine nut or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 10 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does pine nut or coconut milk contain more iron?
Pine nut is an abundant source of iron and it has 17 times more iron than coconut milk - pine nut has 5.5mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does pine nut or coconut milk contain more potassium?
Pine nut is a rich source of potassium and it has 30 times more potassium than coconut milk - pine nut has 597mg of potassium in 100 grams and coconut milk has 19mg of potassium.