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Coconut milk vs. Pecan — In-Depth Nutrition Comparison

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How are coconut milk and pecan different?

  • Pecan has more manganese, copper, vitamin B1, zinc, fiber, phosphorus, magnesium, vitamin B6, and vitamin B5 than coconut milk.
  • Daily need coverage for manganese for pecan is 156% higher.
  • Coconut milk contains 3 times more saturated fat than pecan. While coconut milk contains 21.14g of saturated fat, pecan contains only 6.18g.
  • Pecan has a lower glycemic index (10) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Nuts, pecans are the varieties used in this article.

Infographic

Coconut milk vs Pecan infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Pecan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more SeleniumSelenium +63.2%
Contains more MagnesiumMagnesium +227%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +54.3%
Contains more CopperCopper +351.1%
Contains more ZincZinc +576.1%
Contains more PhosphorusPhosphorus +177%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +391.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Pecan
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +154.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +833.3%
Contains more Vitamin B1Vitamin B1 +2438.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B5Vitamin B5 +371.6%
Contains more Vitamin B6Vitamin B6 +536.4%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +37.5%
Contains more CholineCholine +376.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more WaterWater +1821%
Contains more ProteinProtein +300.4%
Contains more FatsFats +201.9%
Contains more CarbsCarbs +150.2%
Contains more OtherOther +108.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Pecan
3
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +3923.8%
Contains more Poly. FatPolyunsaturated fat +8181.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Pecan
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Pecan DV% diff.
Manganese 0.916mg 4.5mg 156%
Polyunsaturated fat 0.261g 21.614g 142%
Copper 0.266mg 1.2mg 104%
Monounsaturated fat 1.014g 40.801g 99%
Fats 23.84g 71.97g 74%
Saturated fat 21.14g 6.18g 68%
Vitamin B1 0.026mg 0.66mg 53%
Zinc 0.67mg 4.53mg 35%
Fiber 2.2g 9.6g 30%
Phosphorus 100mg 277mg 25%
Calories 230kcal 691kcal 23%
Magnesium 37mg 121mg 20%
Protein 2.29g 9.17g 14%
Vitamin B6 0.033mg 0.21mg 14%
Vitamin B5 0.183mg 0.863mg 14%
Iron 1.64mg 2.53mg 11%
Vitamin B2 0mg 0.13mg 10%
Vitamin E 0.15mg 1.4mg 8%
Choline 8.5mg 40.5mg 6%
Calcium 16mg 70mg 5%
Selenium 6.2µg 3.8µg 4%
Potassium 263mg 410mg 4%
Carbs 5.54g 13.86g 3%
Vitamin B3 0.76mg 1.167mg 3%
Vitamin K 0.1µg 3.5µg 3%
Vitamin C 2.8mg 1.1mg 2%
Folate 16µg 22µg 2%
Sodium 15mg 0mg 1%
Net carbs 3.34g 4.26g N/A
Sugar 3.34g 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.027mg 0.093mg 0%
Threonine 0.083mg 0.306mg 0%
Isoleucine 0.09mg 0.336mg 0%
Leucine 0.17mg 0.598mg 0%
Lysine 0.101mg 0.287mg 0%
Methionine 0.043mg 0.183mg 0%
Phenylalanine 0.116mg 0.426mg 0%
Valine 0.139mg 0.411mg 0%
Histidine 0.053mg 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
31%
Pecan
Minerals Daily Need Coverage Score
42%
Coconut milk
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Pecan
Pecan is lower in Saturated fat (difference - 14.96g)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 87)
Which food is cheaper?
Pecan
Pecan is cheaper (difference - $1)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.63g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.