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Coconut oil vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between coconut oil and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, and selenium in sesame is higher than in coconut oil.
  • Sesame covers your daily copper needs 454% more than coconut oil.
  • Sesame has 12 times less saturated fat than coconut oil. Coconut oil has 82.475g of saturated fat, while sesame has 6.957g.

Specific food types used in this comparison are Oil, coconut and Seeds, sesame seeds, whole, dried.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Sesame
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +97400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +29000%
Contains more CopperCopper +∞%
Contains more ZincZinc +38650%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Sesame
8
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 KVitamin K +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +8433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
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 FatsFats +99.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15533.3%
Contains more OtherOther +390.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
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 -91.6%
Contains more Mono. FatMonounsaturated fat +196.3%
Contains more Poly. FatPolyunsaturated fat +1179.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Sesame
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Sesame DV% diff.
Copper 0mg 4.082mg 454%
Saturated fat 82.475g 6.957g 343%
Iron 0.05mg 14.55mg 181%
Polyunsaturated fat 1.702g 21.773g 134%
Manganese 0mg 2.46mg 107%
Calcium 1mg 975mg 97%
Phosphorus 0mg 629mg 90%
Magnesium 0mg 351mg 84%
Fats 99.06g 49.67g 76%
Zinc 0.02mg 7.75mg 70%
Vitamin B1 0mg 0.791mg 66%
Selenium 0µg 34.4µg 63%
Vitamin B6 0mg 0.79mg 61%
Fiber 0g 11.8g 47%
Protein 0g 17.73g 35%
Monounsaturated fat 6.332g 18.759g 31%
Vitamin B3 0mg 4.515mg 28%
Folate 0µg 97µg 24%
Vitamin B2 0mg 0.247mg 19%
Calories 892kcal 573kcal 16%
Potassium 0mg 468mg 14%
Carbs 0g 23.45g 8%
Choline 0.3mg 25.6mg 5%
Vitamin E 0.11mg 0.25mg 1%
Vitamin B5 0mg 0.05mg 1%
Vitamin K 0.6µg 0µg 1%
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Sodium 0mg 11mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.388mg 0%
Threonine 0mg 0.736mg 0%
Isoleucine 0mg 0.763mg 0%
Leucine 0mg 1.358mg 0%
Lysine 0mg 0.569mg 0%
Methionine 0mg 0.586mg 0%
Phenylalanine 0mg 0.94mg 0%
Valine 0mg 0.99mg 0%
Histidine 0mg 0.522mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Coconut oil
47%
Sesame
Minerals Daily Need Coverage Score
0%
Coconut oil
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Sesame
Sesame is lower in Saturated fat (difference - 75.518g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.