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Sesame vs. Coconut oil — In-Depth Nutrition Comparison

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Significant differences between sesame and coconut oil

  • 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 contains less saturated fat.

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

Infographic

Sesame vs Coconut oil 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
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%
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%
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 +∞%
Contains less SodiumSodium -100%

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
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%
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%
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%
Contains more Vitamin KVitamin K +∞%
~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
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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15533.3%
Contains more OtherOther +390.1%
Contains more FatsFats +99.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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.
Sesame Coconut oil
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 Sesame Coconut oil DV% diff.
Copper 4.082mg 0mg 454%
Saturated fat 6.957g 82.475g 343%
Iron 14.55mg 0.05mg 181%
Polyunsaturated fat 21.773g 1.702g 134%
Manganese 2.46mg 0mg 107%
Calcium 975mg 1mg 97%
Phosphorus 629mg 0mg 90%
Magnesium 351mg 0mg 84%
Fats 49.67g 99.06g 76%
Zinc 7.75mg 0.02mg 70%
Vitamin B1 0.791mg 0mg 66%
Selenium 34.4µg 0µg 63%
Vitamin B6 0.79mg 0mg 61%
Fiber 11.8g 0g 47%
Protein 17.73g 0g 35%
Monounsaturated fat 18.759g 6.332g 31%
Vitamin B3 4.515mg 0mg 28%
Folate 97µg 0µg 24%
Vitamin B2 0.247mg 0mg 19%
Calories 573kcal 892kcal 16%
Potassium 468mg 0mg 14%
Carbs 23.45g 0g 8%
Choline 25.6mg 0.3mg 5%
Vitamin E 0.25mg 0.11mg 1%
Vitamin B5 0.05mg 0mg 1%
Vitamin K 0µg 0.6µg 1%
Net carbs 11.65g 0g N/A
Sugar 0.3g 0g N/A
Sodium 11mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.388mg 0mg 0%
Threonine 0.736mg 0mg 0%
Isoleucine 0.763mg 0mg 0%
Leucine 1.358mg 0mg 0%
Lysine 0.569mg 0mg 0%
Methionine 0.586mg 0mg 0%
Phenylalanine 0.94mg 0mg 0%
Valine 0.99mg 0mg 0%
Histidine 0.522mg 0mg 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
Sesame Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
348%
Sesame
0%
Coconut oil

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.