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  6. Coconut milk vs. Sesame

Coconut milk vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between coconut milk and sesame

  • The amount of copper, iron, calcium, phosphorus, magnesium, manganese, zinc, vitamin B1, and vitamin B6 in sesame is higher than in coconut milk.
  • Sesame covers your daily copper needs 424% more than coconut milk.
  • Sesame has 3 times less saturated fat than coconut milk. Coconut milk has 21.14g of saturated fat, while sesame has 6.957g.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Seeds, sesame seeds, whole, dried.

Infographic

Coconut milk vs Sesame 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.
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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +848.6%
Contains more CalciumCalcium +5993.8%
Contains more PotassiumPotassium +77.9%
Contains more IronIron +787.2%
Contains more CopperCopper +1434.6%
Contains more ZincZinc +1056.7%
Contains more PhosphorusPhosphorus +529%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +168.6%
Contains more SeleniumSelenium +454.8%

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.
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%
Sesame
Sesame
7
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +266%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +2942.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +494.1%
Contains more Vitamin B6Vitamin B6 +2293.9%
Contains more FolateFolate +506.3%
Contains more CholineCholine +201.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Sesame DV% diff.
Copper 0.266mg 4.082mg 424%
Iron 1.64mg 14.55mg 161%
Polyunsaturated fat 0.261g 21.773g 143%
Calcium 16mg 975mg 96%
Phosphorus 100mg 629mg 76%
Magnesium 37mg 351mg 75%
Manganese 0.916mg 2.46mg 67%
Zinc 0.67mg 7.75mg 64%
Vitamin B1 0.026mg 0.791mg 64%
Saturated fat 21.14g 6.957g 64%
Vitamin B6 0.033mg 0.79mg 58%
Selenium 6.2µg 34.4µg 51%
Monounsaturated fat 1.014g 18.759g 44%
Fats 23.84g 49.67g 40%
Fiber 2.2g 11.8g 38%
Protein 2.29g 17.73g 31%
Vitamin B3 0.76mg 4.515mg 23%
Folate 16µg 97µg 20%
Vitamin B2 0mg 0.247mg 19%
Calories 230kcal 573kcal 17%
Potassium 263mg 468mg 6%
Carbs 5.54g 23.45g 6%
Vitamin C 2.8mg 0mg 3%
Vitamin B5 0.183mg 0.05mg 3%
Choline 8.5mg 25.6mg 3%
Vitamin E 0.15mg 0.25mg 1%
Net carbs 3.34g 11.65g N/A
Sugar 3.34g 0.3g N/A
Sodium 15mg 11mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.027mg 0.388mg 0%
Threonine 0.083mg 0.736mg 0%
Isoleucine 0.09mg 0.763mg 0%
Leucine 0.17mg 1.358mg 0%
Lysine 0.101mg 0.569mg 0%
Methionine 0.043mg 0.586mg 0%
Phenylalanine 0.116mg 0.94mg 0%
Valine 0.139mg 0.99mg 0%
Histidine 0.053mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1341.8%
Contains more ProteinProtein +674.2%
Contains more FatsFats +108.3%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +528.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Sesame
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +1750%
Contains more Poly. FatPolyunsaturated fat +8242.1%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.