Sesame oil vs. Coconut oil — In-Depth Nutrition Comparison

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A recap on the differences between sesame oil and coconut oil

Sesame oil is higher than coconut oil in vitamin K, vitamin E, monounsaturated fat, and polyunsaturated fat.
Coconut oil covers your daily saturated fat needs 341% more than sesame oil.
Sesame oil contains 25 times more polyunsaturated fat than coconut oil. While sesame oil contains 41.7g of polyunsaturated fat, coconut oil contains only 1.702g.
The amount of saturated fat in sesame oil is lower.

Food varieties used in this article are Oil, sesame, salad or cooking and Oil, coconut.

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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.

Sesame oil

Coconut oil

Contains more CalciumCalcium	+∞%
Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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 oil

Coconut oil

Contains more Vitamin EVitamin E	+1172.7%
Contains more Vitamin KVitamin K	+2166.7%

Contains more CholineCholine

+50%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	14.2g	82.475g	310%
Polyunsaturated fat	41.7g	1.702g	267%
Monounsaturated fat	39.7g	6.332g	83%
Vitamin K	13.6µg	0.6µg	11%
Vitamin E	1.4mg	0.11mg	9%
Fats	100g	99.06g	1%
Iron	0mg	0.05mg	1%
Calories	884kcal	892kcal	0%
Calcium	0mg	1mg	0%
Zinc	0mg	0.02mg	0%
Trans fat		0.028g	N/A
Choline	0.2mg	0.3mg	0%
Omega-3 - ALA		0.019g	N/A
Omega-6 - Linoleic acid		1.676g	N/A