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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
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%
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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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%

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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. 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.