Coconut Milk vs. Pecan
Nutrition comparison of Coconut Milk and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and pecan:
- Both pecan and coconut milk are high in calcium.
- Coconut milk has 3.7 times less carbohydrates than pecan.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and coconut milk has 96% less calories than pecan - pecan has 691 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, much lighter in fat and similar to pecan for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Pecan | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 37% | 8% |
| Fat | 60% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 3.7 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - pecan has 9.6g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Pecan and coconut milk contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Pecan is a great source of protein and it has 42 times more protein than coconut milk - pecan has 9.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Pecan is high in saturated fat and coconut milk has 66% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than coconut milk - pecan has 1.1mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 20 times more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than pecan - coconut milk has 42iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan has more Vitamin E than coconut milk - pecan has 1.4mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Pecan and coconut milk contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Pecan | |
|---|---|---|
| Thiamin | ~ | 0.66 MG |
| Riboflavin | ~ | 0.13 MG |
| Niacin | ~ | 1.167 MG |
| Pantothenic acid | ~ | 0.863 MG |
| Vitamin B6 | ~ | 0.21 MG |
| Folate | ~ | 22 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both pecan and coconut milk are high in calcium. Coconut milk has 169% more calcium than pecan - pecan has 70mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Pecan is a great source of iron and it has 743% more iron than coconut milk - pecan has 2.5mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Pecan is an excellent source of potassium and it has 20 times more potassium than coconut milk - pecan has 410mg 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 Pecan (Nuts, pecans) .
Coconut Milk g
()
|
Daily Values (%) |
Pecan 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 pecan or coconut milk contain more calories in 100 grams?Pecan is high in calories and coconut milk has 100% less calories than pecan - pecan has 691 calories in 100g and coconut milk has 31 calories.
Does pecan or coconut milk have more carbohydrates?
By weight, coconut milk has 3.7 times fewer carbohydrates than pecan - pecan has 13.9g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in pecan are made of 70% dietary fiber, 30% sugar and 0% starch, whereas the carbs in coconut milk comprise of 100% sugar.
Does pecan or coconut milk contain more calcium?
Both pecan and coconut milk are high in calcium. Coconut milk has 170% more calcium than pecan - pecan has 70mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does pecan or coconut milk contain more potassium?
Pecan is a rich source of potassium and it has 20 times more potassium than coconut milk - pecan has 410mg of potassium in 100 grams and coconut milk has 19mg of potassium.