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Pecan vs. Coconut milk — In-Depth Nutrition Comparison

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How are pecan and coconut milk 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.
  • Pecan contains 25 times more vitamin B1 than coconut milk. While pecan contains 0.66mg of vitamin B1, coconut milk contains only 0.026mg.
  • Pecan has less saturated fat.
  • Pecan has a lower glycemic index (10) than coconut milk (97).

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

Infographic

Pecan vs Coconut milk infographic
Infographic link

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.
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%
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%
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%
Contains more SeleniumSelenium +63.2%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +154.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +300.4%
Contains more FatsFats +201.9%
Contains more CarbsCarbs +150.2%
Contains more OtherOther +108.5%
Contains more WaterWater +1821%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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.
Pecan Coconut milk
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 Pecan Coconut milk DV% diff.
Manganese 4.5mg 0.916mg 156%
Polyunsaturated fat 21.614g 0.261g 142%
Copper 1.2mg 0.266mg 104%
Monounsaturated fat 40.801g 1.014g 99%
Fats 71.97g 23.84g 74%
Saturated fat 6.18g 21.14g 68%
Vitamin B1 0.66mg 0.026mg 53%
Zinc 4.53mg 0.67mg 35%
Fiber 9.6g 2.2g 30%
Phosphorus 277mg 100mg 25%
Calories 691kcal 230kcal 23%
Magnesium 121mg 37mg 20%
Protein 9.17g 2.29g 14%
Vitamin B6 0.21mg 0.033mg 14%
Vitamin B5 0.863mg 0.183mg 14%
Iron 2.53mg 1.64mg 11%
Vitamin B2 0.13mg 0mg 10%
Vitamin E 1.4mg 0.15mg 8%
Choline 40.5mg 8.5mg 6%
Calcium 70mg 16mg 5%
Selenium 3.8µg 6.2µg 4%
Potassium 410mg 263mg 4%
Carbs 13.86g 5.54g 3%
Vitamin B3 1.167mg 0.76mg 3%
Vitamin K 3.5µg 0.1µg 3%
Vitamin C 1.1mg 2.8mg 2%
Folate 22µg 16µg 2%
Sodium 0mg 15mg 1%
Net carbs 4.26g 3.34g N/A
Sugar 3.97g 3.34g N/A
Starch 0.46g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0.027mg 0%
Threonine 0.306mg 0.083mg 0%
Isoleucine 0.336mg 0.09mg 0%
Leucine 0.598mg 0.17mg 0%
Lysine 0.287mg 0.101mg 0%
Methionine 0.183mg 0.043mg 0%
Phenylalanine 0.426mg 0.116mg 0%
Valine 0.411mg 0.139mg 0%
Histidine 0.262mg 0.053mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Coconut milk
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
31%
Pecan
5%
Coconut milk
Minerals Daily Need Coverage Score
149%
Pecan
42%
Coconut milk

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