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Coconut vs. Tahini — In-Depth Nutrition Comparison

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Significant differences between Coconut and Tahini

  • The amount of Copper, Vitamin B1, Phosphorus, Iron, Selenium, Calcium, Vitamin B2, Zinc, and Vitamin B3 in Tahini is higher than in Coconut.
  • Tahini covers your daily Copper needs 131% more than Coconut.
  • Tahini has 4 times less Saturated Fat than Coconut. Coconut has 29.698g of Saturated Fat, while Tahini has 7.529g.

Specific food types used in this comparison are Nuts, coconut meat, raw and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Coconut vs Tahini 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.
:
8
Tahini
Contains less Sodium -82.6%
Contains more Calcium +2942.9%
Contains more Iron +268.3%
Contains more Magnesium +196.9%
Contains more Phosphorus +547.8%
Contains more Potassium +16.3%
Contains more Zinc +320%
Contains more Copper +270.1%
Contains more Selenium +240.6%
Equal in Manganese - 1.456
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains less Sodium -82.6%
Contains more Calcium +2942.9%
Contains more Iron +268.3%
Contains more Magnesium +196.9%
Contains more Phosphorus +547.8%
Contains more Potassium +16.3%
Contains more Zinc +320%
Contains more Copper +270.1%
Contains more Selenium +240.6%
Equal in Manganese - 1.456

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.
:
9
Tahini
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1748.5%
Contains more Vitamin B2 +2265%
Contains more Vitamin B3 +909.3%
Contains more Vitamin B5 +131%
Contains more Vitamin B6 +175.9%
Contains more Folate +276.9%
Contains more Choline +113.2%
Equal in Vitamin E - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 15% 0%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1748.5%
Contains more Vitamin B2 +2265%
Contains more Vitamin B3 +909.3%
Contains more Vitamin B5 +131%
Contains more Vitamin B6 +175.9%
Contains more Folate +276.9%
Contains more Choline +113.2%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Tahini
Contains more Water +1440.7%
Contains more Protein +410.5%
Contains more Fats +60.5%
Contains more Carbs +39.1%
Contains more Other +420.8%
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Contains more Water +1440.7%
Contains more Protein +410.5%
Contains more Fats +60.5%
Contains more Carbs +39.1%
Contains more Other +420.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Tahini
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +1324.7%
Contains more Polyunsaturated fat +6338.3%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +1324.7%
Contains more Polyunsaturated fat +6338.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Tahini Opinion
Net carbs 6.23g 11.89g Tahini
Protein 3.33g 17g Tahini
Fats 33.49g 53.76g Tahini
Carbs 15.23g 21.19g Tahini
Calories 354kcal 595kcal Tahini
Sugar 6.23g 0.49g Tahini
Fiber 9g 9.3g Tahini
Calcium 14mg 426mg Tahini
Iron 2.43mg 8.95mg Tahini
Magnesium 32mg 95mg Tahini
Phosphorus 113mg 732mg Tahini
Potassium 356mg 414mg Tahini
Sodium 20mg 115mg Coconut
Zinc 1.1mg 4.62mg Tahini
Copper 0.435mg 1.61mg Tahini
Manganese 1.5mg 1.456mg Coconut
Selenium 10.1µg 34.4µg Tahini
Vitamin A 0IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 0.24mg 0.25mg Tahini
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 1.22mg Tahini
Vitamin B2 0.02mg 0.473mg Tahini
Vitamin B3 0.54mg 5.45mg Tahini
Vitamin B5 0.3mg 0.693mg Tahini
Vitamin B6 0.054mg 0.149mg Tahini
Folate 26µg 98µg Tahini
Choline 12.1mg 25.8mg Tahini
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.372mg Tahini
Threonine 0.121mg 0.706mg Tahini
Isoleucine 0.131mg 0.731mg Tahini
Leucine 0.247mg 1.302mg Tahini
Lysine 0.147mg 0.545mg Tahini
Methionine 0.062mg 0.561mg Tahini
Phenylalanine 0.169mg 0.901mg Tahini
Valine 0.202mg 0.95mg Tahini
Histidine 0.077mg 0.5mg Tahini
Saturated Fat 29.698g 7.529g Tahini
Monounsaturated Fat 1.425g 20.302g Tahini
Polyunsaturated fat 0.366g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Coconut
53%
Tahini
Minerals Daily Need Coverage Score
63%
Coconut
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 5.74g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 22.169g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 59)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.6)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 95mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.