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  6. Sesame vs. Coconut milk

Sesame vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between sesame and coconut milk

  • 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.
  • Coconut milk has 61 times less calcium than sesame. Sesame has 975mg of calcium, while coconut milk has 16mg.
  • Sesame contains less saturated Fat.

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

Infographic

Sesame vs Coconut milk 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.
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%
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%
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.
Sesame
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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%
Contains more Vitamin AVitamin A +∞%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +266%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +674.2%
Contains more FatsFats +108.3%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +528.2%
Contains more WaterWater +1341.8%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Coconut milk Opinion
Calories 573kcal 230kcal Sesame
Protein 17.73g 2.29g Sesame
Fats 49.67g 23.84g Sesame
Vitamin C 0mg 2.8mg Coconut milk
Net carbs 11.65g 3.34g Sesame
Carbs 23.45g 5.54g Sesame
Magnesium 351mg 37mg Sesame
Calcium 975mg 16mg Sesame
Potassium 468mg 263mg Sesame
Iron 14.55mg 1.64mg Sesame
Sugar 0.3g 3.34g Sesame
Fiber 11.8g 2.2g Sesame
Copper 4.082mg 0.266mg Sesame
Zinc 7.75mg 0.67mg Sesame
Phosphorus 629mg 100mg Sesame
Sodium 11mg 15mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.15mg Sesame
Manganese 2.46mg 0.916mg Sesame
Selenium 34.4µg 6.2µg Sesame
Vitamin B1 0.791mg 0.026mg Sesame
Vitamin B2 0.247mg 0mg Sesame
Vitamin B3 4.515mg 0.76mg Sesame
Vitamin B5 0.05mg 0.183mg Coconut milk
Vitamin B6 0.79mg 0.033mg Sesame
Vitamin K 0µg 0.1µg Coconut milk
Folate 97µg 16µg Sesame
Choline 25.6mg 8.5mg Sesame
Saturated Fat 6.957g 21.14g Sesame
Monounsaturated fat 18.759g 1.014g Sesame
Polyunsaturated fat 21.773g 0.261g Sesame
Tryptophan 0.388mg 0.027mg Sesame
Threonine 0.736mg 0.083mg Sesame
Isoleucine 0.763mg 0.09mg Sesame
Leucine 1.358mg 0.17mg Sesame
Lysine 0.569mg 0.101mg Sesame
Methionine 0.586mg 0.043mg Sesame
Phenylalanine 0.94mg 0.116mg Sesame
Valine 0.99mg 0.139mg Sesame
Histidine 0.522mg 0.053mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Coconut milk
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
47%
Sesame
5%
Coconut milk
Minerals Daily Need Coverage Score
348%
Sesame
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 14.183g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in glycemic index?
Coconut milk
Coconut milk is lower in glycemic index (difference - 97)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)

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