Coconut milk vs pecans: which is healthier?
Pecans are more nutrient-dense, scoring 25/100 against 3/100 for coconut milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Coconut milk
197 kcal per 100 g. 2 tbsp: 30 g
Pecans
691 kcal per 100 g. 1 oz (about 19 halves): 28 g
Higher scoreWhich to pick for your goal
- Fewer caloriesCoconut milk197 vs 691 kcal per 100 g
- More proteinPecans2 vs 9.2 g per 100 g
- More fiberPecans0 vs 9.6 g per 100 g
- Less sugarCoconut milk0 vs 4 g per 100 g
- More potassiumPecans220 vs 410 mg per 100 g
- Less saturated fatPecans19 vs 6.2 g per 100 g
Nutrition side by side
| Nutrient | Coconut milk, 100 g | Pecans, 100 g | Coconut milk, 30 g | Pecans, 28 g |
|---|---|---|---|---|
| Calories | 197 kcal | 691 kcal | 59 kcal | 193 kcal |
| Protein | 2 g | 9.2 g | 0.6 g | 2.6 g |
| Carbohydrates | 2.8 g | 14 g | 0.8 g | 3.9 g |
| Sugars | 0 g | 4 g | 0 g | 1.1 g |
| Fiber | 0 g | 9.6 g | 0 g | 2.7 g |
| Fat | 21 g | 72 g | 6.4 g | 20 g |
| Saturated fat | 19 g | 6.2 g | 5.7 g | 1.7 g |
| Vitamin C | 1 mg | 1.1 mg | 0.3 mg | 0.3 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 0.8 µg |
| Potassium | 220 mg | 410 mg | 66 mg | 115 mg |
| Iron | 3.3 mg | 2.5 mg | 1 mg | 0.7 mg |
| Calcium | 18 mg | 70 mg | 5.4 mg | 20 mg |
| Magnesium | 46 mg | 121 mg | 14 mg | 34 mg |
| Sodium | 13 mg | 0 mg | 3.9 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.