Sesame vs. Coconut — In-Depth Nutrition Comparison
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What are the differences between sesame and coconut?
- Sesame is richer than coconut in copper, iron, calcium, magnesium, phosphorus, zinc, vitamin B1, vitamin B6, and selenium.
- Sesame's daily need coverage for copper is 405% more.
- Sesame has 70 times more calcium than coconut. While sesame has 975mg of calcium, coconut has only 14mg.
- The amount of saturated fat in sesame is lower.
We used Seeds, sesame seeds, whole, dried and Nuts, coconut meat, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +996.9% |
| Contains more CalciumCalcium | +6864.3% |
| Contains more PotassiumPotassium | +31.5% |
| Contains more IronIron | +498.8% |
| Contains more CopperCopper | +838.4% |
| Contains more ZincZinc | +604.5% |
| Contains more PhosphorusPhosphorus | +456.6% |
| Contains less SodiumSodium | -45% |
| Contains more ManganeseManganese | +64% |
| Contains more SeleniumSelenium | +240.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +1098.5% |
| Contains more Vitamin B2Vitamin B2 | +1135% |
| Contains more Vitamin B3Vitamin B3 | +736.1% |
| Contains more Vitamin B6Vitamin B6 | +1363% |
| Contains more FolateFolate | +273.1% |
| Contains more CholineCholine | +111.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +500% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.435mg | 405% |
| Iron | 14.55mg | 2.43mg | 152% |
| Polyunsaturated fat | 21.773g | 0.366g | 143% |
| Saturated fat | 6.957g | 29.698g | 103% |
| Calcium | 975mg | 14mg | 96% |
| Magnesium | 351mg | 32mg | 76% |
| Phosphorus | 629mg | 113mg | 74% |
| Zinc | 7.75mg | 1.1mg | 60% |
| Vitamin B1 | 0.791mg | 0.066mg | 60% |
| Vitamin B6 | 0.79mg | 0.054mg | 57% |
| Selenium | 34.4µg | 10.1µg | 44% |
| Monounsaturated fat | 18.759g | 1.425g | 43% |
| Manganese | 2.46mg | 1.5mg | 42% |
| Protein | 17.73g | 3.33g | 29% |
| Vitamin B3 | 4.515mg | 0.54mg | 25% |
| Fats | 49.67g | 33.49g | 25% |
| Folate | 97µg | 26µg | 18% |
| Vitamin B2 | 0.247mg | 0.02mg | 17% |
| Calories | 573kcal | 354kcal | 11% |
| Fiber | 11.8g | 9g | 11% |
| Vitamin B5 | 0.05mg | 0.3mg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Potassium | 468mg | 356mg | 3% |
| Carbs | 23.45g | 15.23g | 3% |
| Choline | 25.6mg | 12.1mg | 2% |
| Net carbs | 11.65g | 6.23g | N/A |
| Sugar | 0.3g | 6.23g | N/A |
| Sodium | 11mg | 20mg | 0% |
| Vitamin E | 0.25mg | 0.24mg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Tryptophan | 0.388mg | 0.039mg | 0% |
| Threonine | 0.736mg | 0.121mg | 0% |
| Isoleucine | 0.763mg | 0.131mg | 0% |
| Leucine | 1.358mg | 0.247mg | 0% |
| Lysine | 0.569mg | 0.147mg | 0% |
| Methionine | 0.586mg | 0.062mg | 0% |
| Phenylalanine | 0.94mg | 0.169mg | 0% |
| Valine | 0.99mg | 0.202mg | 0% |
| Histidine | 0.522mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +432.4% |
| Contains more FatsFats | +48.3% |
| Contains more CarbsCarbs | +54% |
| Contains more OtherOther | +364.6% |
| Contains more WaterWater | +901.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.6% |
| Contains more Mono. FatMonounsaturated fat | +1216.4% |
| Contains more Poly. FatPolyunsaturated fat | +5848.9% |
