Pumpkin Seed Milk vs Coconut Milk: Which is Better?

In the world of plant-based milks, there aren’t many as unique as pumpkin seed milk – I mean, who looked at those seeds and thought to make a milk of them?

Regardless of who first did that, I’m very glad they did. Pumpkin seed milk is delicious, and gives us the super nutritious pumpkin seeds in a beverage form! It has some really great health benefits, which is a big reason as to why people choose this one!

Coconut milk barely needs an introduction – many people know and love it! The rich, tropical, and slightly nutty milk is a great addition to many different things, and its creamy texture is perfect for drinking!

Now, if you’re looking for the best plant-based milk – or even any type of milk –  we’ll need to compare these two amazing ones closely – there’s pros and cons to both of them, so we’ll check them out and carefully weigh them…

Let’s begin!

Comparing pumpkin seed milk vs coconut milk 

Pumpkin seed milk and coconut milk are both plant-based, but pumpkin seed milk is free of the major allergens while coconut milk has tree nuts as one. However, I recommend talking to your physician if you have a tree nut allergy because you might be able to still eat coconut products!

Both are super versatile in special diets, being great for vegan, paleo, and keto diets – pumpkin seed milk sometimes includes extra ingredients, so make sure they’re paleo and keto friendly before using it within one of those diets.

	Pumpkin seed milk	Coconut milk
Type	Plant-based (seeds)	Plant-based (nut milk)
Allergens	None	Tree nuts*
Vegan?	Yes	Yes
Paleo?	Likely, if made with paleo-friendly ingredients	Yes
Keto?	Likely, if made with keto-friendly ingredients	Yes

*Most people with tree nut allergies can consume coconut products, so talk to your physician!

Differences between pumpkin seed milk and coconut milk

The main differences between pumpkin seed milk and coconut milk are their flavor and texture.

Pumpkin seed milk has a nutty flavor profile, and boasts a creamy texture that’s a unique green color! You can make pumpkin seed milk at home, as it’s typically made by blending soaked pumpkin seeds with water and salt. There are often other ingredients added such as vanilla extract, dates, or honey, giving it a twist of flavor depending on what’s in there! 

Coconut milk boasts a rich coconut flavor with nutty undertones. Its texture depends on what version of coconut milk you get, with carton coconut milk sporting a creamy and thin (although it can be thick) consistency. This version is made by blending thick coconut milk or coconut cream with water.

Canned coconut milk is geared towards baking and cooking, while carton coconut milk is more so for drinking. Canned coconut milk is generally solid at room temperature.

How to use pumpkin seed milk vs coconut milk 

Try using your pumpkin milk and coconut milk in these ways:

Pumpkin seed milk:

• Use as a dairy-free option. 
• Make ice cream, pies, breads, and fall-themed lattes.
• Add it into coffee.
• Mix into smoothies, soups, and sauces. 
• Use it for your cereal or oatmeal.

Coconut milk:

• Enjoy it as a dairy-free beverage.
• Make coconut creamer with it.
• Add it to your smoothies.
• Splash it over your cereal or into your oatmeal.
• Bake and cook with it for a tropical addition.
• Make coconut yogurt.

Can you substitute pumpkin seed milk for coconut milk?

You can absolutely get creative with using these interchangeably! They can be used in basically all the same things, but just result in different flavors and potentially texture. Pumpkin seed milk will offer a more nutty twist, while coconut milk adds a tropical and rich coconut flavor. 

Keep the allergens in mind as well, as that can definitely make coconut milk unsuitable if you’re allergic to them!

Nutrition: Pumpkin seed milk vs coconut milk

There aren’t any concrete nutritional values for pumpkin seed milk because it’s not really accessible commercially at the moment. However, we do know that it’s high in calcium, protein, iron, potassium, and fiber, and likely in carbs and fats as well. Pumpkin seeds themselves have a lot of antioxidants and iron, so that likely translates into the milk as well!

Coconut milk is low in calories, and has 4 grams of total fat per serving. It’s also really low in carbs and sugar, but unfortunately in protein as well. Its vitamin D and calcium levels are great though!

Per 1 cup (237 ml/8 oz.)	Pumpkin seed milk	Coconut milk
Calories	?	40
Total fat (saturated)	?	4 g (3.5 g)
Total carbs	?	2 g
Total sugars (incl. added)	?	<1 g (0 g)
Protein	?	0 g
Calcium	?	45% DV
Vit D	?	20% DV

How to store pumpkin seed milk and coconut milk

Because pumpkin seed milk isn’t really available in stores, you’ll probably have to make your own. Homemade pumpkin seed milk should be kept in the fridge and be consumed within 3-5 days for the best freshness!

Carton coconut milk should be stored in the fridge where it’ll last 5-7 days after opening – but that can vary slightly on the fat level, so make sure to check the label! Canned coconut milk should also be stored in the fridge, and be put in an airtight container after being opened. It has a similar shelf-life to carton coconut milk at 7 days.

Pumpkin seed milk vs coconut milk: Which is better?

Pumpkin seed milk has a great nutritional reputation, as we don’t know the exact numbers of its values. It’s also very tasty, with a unique green color and creamy texture! Coconut milk is also creamy, and imparts a delicious coconut flavor into whatever you pair it with.

But which one is better?

I’d say that pumpkin seed milk is likely the overall better choice, but coconut milk wins here because we have clear numbers on its nutritional profile, and it’s much more accessible in stores! That said, definitely give pumpkin seed milk a try, even if you have to make it at home!

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