Coconut Milk vs Pea Milk: How Do They Compare?
In this article, we are going to compare coconut milk and pea milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.
To make this comparison as fair as possible and get a realistic picture of how coconut and pea milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.
Both coconut and pea milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.
Let’s see what coconut and pea drinks are, how they are produced, and finally how they compare in various ways.
What is Coconut Milk and How It’s Made?
Coconut milk is a type of milk that is used in many recipes and has many lovers of its mild taste.
It might be confusing to call it milk, but coconut milk is derived from coconuts and is plant-based. You can consume coconut milk, which is often preferred by vegans, or you can use it in your recipes.
The amount of calories in coconut milk is quite high.
Fat accounts for about 93% of its calorie content, including saturated fats, often referred to as medium-chain triglycerides (MCTs).
There has been some research to suggest that the medium-chain triglycerides (MCTs) included in coconut milk may assist with weight reduction, as well as improve metabolism and body composition.
The richness of coconut milk may be attributed to the nutritious components that are found in coconuts.
What is Pea Milk and How It’s Made?
Pea milk is an alternative to dairy milk that is made from peas.
It is, on the other hand, often considered by industry professionals to be the product that most closely resembles cow’s milk.
According to recent findings, the level of micronutrients in pea milk is comparable to that found in cow’s milk.
In contrast to other plant-based alternatives, has a quantity of calcium, protein, and vitamin D that is comparable to that of dairy milk.
Individuals who are following a plant-based diet, are lactose intolerant, or are allergic to dairy products, have a wonderful alternative in the form of common non-dairy milk drinks, such as almond milk, soy milk, or oat milk.
However, for some individuals, particularly children, milk replacements may not provide enough quantity of protein, calories, or other necessary elements.
But still, pea milk contains at least 8 g of protein per 240 ml serving and is enriched to also include 150% higher calcium than cow’s milk does.
Coconut vs Pea Milk Nutrition and Calories
Plant-based milks mostly consist of water, and coconut and pea milks are no exceptions.
3.5 oz or 100 g of coconut milk contains 150 calories, and consists mostly of fat (15 g), followed by protein (1.25 g) and carbs (1.25 g).
Speaking of pea milk, the same amount contains 29 calories, and consists mostly of protein (3.33 g), followed by fat (1.88 g) and carbs (0 g).
The table below compares the nutrition of a 3.5-ounce (100-gram) portion of coconut milk to the same amount of pea milk.
Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.
Both coconut and pea milk contain almost the same amount of fiber, 0 g per b .
What about micronutrients (vitamins and minerals) in coconut and pea milk?
The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.
|0 IU (1.25 mcg)
|50 IU (1.25 mcg)
If you’re trying to lose weight, you probably want to know whether coconut or pea milk is better for you.
With 150 calories per 3.5 oz (100 g), coconut milk is higher in calories than pea milk which contains 29 calories.
Coconut vs Pea Milk Taste and Uses
Coconut milk comes in different consistencies. It can be unctuous, thick like cake batter with a strong coconut taste, or slightly less viscous with a mild coconut flavor.
Coconut milk has a creamy consistency, and you can use it as a thickener in soups and curries.
The sweet tropical scent of coconut milk is perfect for smoothies. Coconut milk is rich in MCTs. Its high-fat content can add to the moisture of your cakes, brownies, and muffins. Coconut milk can add a tropical taste to vegetable curries and lentil soups.
You can also use coconut milk for your coffee. You can store thick coconut milk in your refrigerator and scoop it out to use it as whipped cream on your desserts. Whipped coconut cream can give your cocktails an exotic touch.
Pea milk works well in several dishes, from tea to porridge. It has a velvety texture and a slightly sweet flavor like oat milk.
You can use pea milk on its own or as an ingredient in several sweet and savory dishes. Like all other plant-based milk, you can use pea milk in smoothies, baked items, breakfast cereals, and soups.
The high nutritional value of pea milk distinguishes it from other plant-based milk options. Its high protein content can add to the nutritional composition of other food products.
Along with oat milk, pea milk is one of the top choices by coffee lovers and baristas, and one of the best dairy-free alternative for coffee.
Coconut milk and pea milk are both plant-based, non-dairy beverages, suitable for vegans.
Coconut milk and pea milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.
Plant milks, including coconut and pea milks are easy to add to a diet, and can be used in varieties of recipes and dishes.
Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.
Ready for more content like this? Feel free to try our tool that compares plant-based milks.
Other Coconut Milk Comparisons
- Almond vs Coconut
- Barley vs Coconut
- Cashew vs Coconut
- Coconut vs Macadamia
- Coconut vs Oat
- Coconut vs Rice
- Coconut vs Soy
Other Pea Milk Comparisons
- Almond Milk vs Pea Milk
- Barley Milk vs Pea Milk
- Cashew Milk vs Pea Milk
- Macadamia Milk vs Pea Milk
- Oat Milk vs Pea Milk
- Pea Milk vs Rice Milk
- Pea Milk vs Soy Milk
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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