The entire concept of pea milk might raise some eyebrows, but it’s a rising star in the plant-based milk scene, celebrated as a protein-rich milk alternative (often due to the addition of a pea protein blend). Just like many other non-dairy pals, like almond and soy, it comes in sweetened, unsweetened, and flavored varieties. Facing off against it today is creamy coconut milk, a tropical wonder loved for its extra-rich consistency.
While both these options are dairy-free, is that where their similarities end? What other aspects make them different? Let’s find out!
Comparing pea milk vs coconut milk
Pea milk | Coconut milk | |
Type | Plant-based (legumes) | Plant-based (nuts) |
Allergens | None | Tree nuts (though most people with tree nut allergies can consume coconut products) |
Vegan? | Yes | Yes |
Paleo? | No | Yes |
Keto? | Yes | Yes |
Pea milk and coconut milk are both quite allergy-friendly – while coconut milk does contain tree nuts, most people with tree nut allergies can consume coconut products. Pea milk is vegan-friendly and keto-friendly but not paleo-friendly and is generally considered hypoallergenic, meaning it’s unlikely to cause allergies for most people. Coconut milk, on the other hand, is a triple threat – keto, paleo, and vegan-friendly – and is even considered the most popular paleo milk.
Differences between pea milk and coconut milk
The core of their differences lies in their origin – pea milk, made from the humble yellow pea, boasts a neutral canvas that complements various flavors and uses. On the other hand, coconut milk, extracted from the tropical fruit, infuses a rich, coconutty undertone. While pea milk is a little more similar to other famed plant-based options like oat milk, coconut milk brings a little exoticism. Pea milk also has a more classic texture that is said to be somewhere between almond milk and 2% milk, while coconut milk is thick and indulgent.
There are actually two types of coconut milk: canned and carton. Canned coconut milk is very high in fat and mostly solid at room temperature, whereas carton coconut milk is liquid and ready to drink.
Canned coconut milk is typically used in cooking, made by heating high-fat coconut pulp in hot water and then extracting the liquid. Meanwhile, carton coconut milk is made by blending thick coconut milk or coconut cream with water, typically fortified with calcium and vitamin D. For the purposes of this article, we’ll be focusing on the carton variety.
How to use pea milk vs coconut milk
Pea milk:
- Blend with fruit and veg to make a protein-packed smoothie.
- Froth to make velvety lattes.
- Cook oatmeal with pea milk for more satiety.
- Pour over cereal.
- Incorporate into baked goods for a moist and tender crumb.
- Add a splash to creamy soups.
Coconut milk:
- Elevate curries and sauces with more aroma and richness.
- Mix with herbs and spices to create a coconutty marinade.
- Create creamy puddings, yogurt, custards, and vegan cheesecakes.
- Add to enhance the body of soups and stews – try out this butternut squash soup recipe!
- Blend delicious smoothies – like this Tik Tok-inspired coconut cloud smoothie
- Make a coconut creamer
Can you substitute pea milk for coconut milk?
Substituting pea milk for coconut milk is doable in various recipes, but it ultimately depends. For recipes that rely on a neutral base or where the flavor profile isn’t deeply tied to coconut, such as smoothies or certain baking recipes, pea milk could step in. But in recipes where coconut’s distinct essence plays a big part, like curries or tropical cocktails, the swap might change the intended flavors.
Nutrition: Pea milk vs coconut milk
Both pea milk and coconut milk are low in calories, at just 40 calories per cup of coconut milk and 80 calories per cup of pea milk. They’re also comparable in total fat content but differ in the amount of saturated fat. Pea milk has just 0.5g more fat than coconut milk, but coconut milk has 3.5g of saturated fat compared to soy’s 0.5g.
When it comes to protein, coconut milk is actually one of the lowest in protein among all milks, with 0 grams per cup. On the contrary, pea milk is packed with protein, the same amount as cow’s milk, and is low in carbs. Both are a high source of vitamin D and protein, with coconut milk being a calcium powerhouse, providing 45% of your DV.
Note that some brands like Ripple add sunflower oil and added nutrients like algal oil and vitamin B12 to pea milk.
Per 1 cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
Pea milk | 80 | 4.5 g (0.5 g) | 1 g | 0 g | 8 g | 30% DV | 25% DV |
Coconut milk | 40 | 4 g (3.5 g) | 2 g | <1 g (0 g) | 0 g | 45% DV | 25% DV |
How to store pea milk and coconut milk
Most cans and cartons of coconut milk and pea milk cartons are shelf-stable if unopened but need to be refrigerated immediately after opening. If you’ve made homemade coconut milk, it will need to be refrigerated straight away. When it comes to how long they last, both tend to last just as long as most non-dairy milks, within 7 to 10 days of opening, while it’s not unusual for pea milk to stay fresh past the 10-day mark.
Pea milk vs coconut milk: What’s the verdict?
After our look into the unique qualities and differences between soy milk and coconut milk – what’s the verdict? Pea milk earns its stripes as more of the “everything milk,” working effortlessly with lattes, classic baking recipes, and grains. It’s a reliable companion for a wide range of culinary adventures. Coconut milk comes in with a little more flair – it’s still a versatile choice but one that shines brighter in tropical curries, cocktails, and luxurious desserts. So, it’s all about what you’re looking for – a milk that fits numerous roles or one that thrives in more specific realms.
FAQs
Pea milk and coconut milk each have their own strengths that make them perfect for different preferences and needs. Pea milk is a solid choice if you’re seeking a protein-rich dairy alternative, while coconut milk’s creamy texture and healthy fats can bring an exotic indulgence to your dishes.
Just like all other dairy and non-dairy milks, pea milk comes with its own share of pros and cons. On the bright side, it’s packed with plant-based protein, making it a great option if you want to up your protein intake. It’s also an eco-friendly option as it requires less water and land to produce compared to some other plant-based options. On the downside, some people might find its taste a little too earthy or bitter – luckily, it can come in flavored or sweetened varieties.
Leave a Comment