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Tahini vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between Tahini and Coconut

  • The amount of Copper, Vitamin B1, Phosphorus, Iron, Selenium, Calcium, Vitamin B2, Zinc, and Vitamin B3 in Tahini is higher than in Coconut.
  • Tahini covers your daily Copper needs 131% more than Coconut.
  • Coconut has 30 times less Calcium than Tahini. Tahini has 426mg of Calcium, while Coconut has 14mg.
  • Tahini contains less Saturated Fat.

Specific food types used in this comparison are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, coconut meat, raw.

Infographic

Tahini vs Coconut 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.
Tahini
8
:
Contains more Calcium +2942.9%
Contains more Iron +268.3%
Contains more Magnesium +196.9%
Contains more Phosphorus +547.8%
Contains more Potassium +16.3%
Contains more Zinc +320%
Contains more Copper +270.1%
Contains more Selenium +240.6%
Contains less Sodium -82.6%
Equal in Manganese - 1.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +2942.9%
Contains more Iron +268.3%
Contains more Magnesium +196.9%
Contains more Phosphorus +547.8%
Contains more Potassium +16.3%
Contains more Zinc +320%
Contains more Copper +270.1%
Contains more Selenium +240.6%
Contains less Sodium -82.6%
Equal in Manganese - 1.5

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.
Tahini
9
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1748.5%
Contains more Vitamin B2 +2265%
Contains more Vitamin B3 +909.3%
Contains more Vitamin B5 +131%
Contains more Vitamin B6 +175.9%
Contains more Folate +276.9%
Contains more Choline +113.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 15% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1748.5%
Contains more Vitamin B2 +2265%
Contains more Vitamin B3 +909.3%
Contains more Vitamin B5 +131%
Contains more Vitamin B6 +175.9%
Contains more Folate +276.9%
Contains more Choline +113.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
4
:
Contains more Protein +410.5%
Contains more Fats +60.5%
Contains more Carbs +39.1%
Contains more Other +420.8%
Contains more Water +1440.7%
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +410.5%
Contains more Fats +60.5%
Contains more Carbs +39.1%
Contains more Other +420.8%
Contains more Water +1440.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
3
:
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +1324.7%
Contains more Polyunsaturated fat +6338.3%
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +1324.7%
Contains more Polyunsaturated fat +6338.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Coconut Opinion
Net carbs 11.89g 6.23g Tahini
Protein 17g 3.33g Tahini
Fats 53.76g 33.49g Tahini
Carbs 21.19g 15.23g Tahini
Calories 595kcal 354kcal Tahini
Sugar 0.49g 6.23g Tahini
Fiber 9.3g 9g Tahini
Calcium 426mg 14mg Tahini
Iron 8.95mg 2.43mg Tahini
Magnesium 95mg 32mg Tahini
Phosphorus 732mg 113mg Tahini
Potassium 414mg 356mg Tahini
Sodium 115mg 20mg Coconut
Zinc 4.62mg 1.1mg Tahini
Copper 1.61mg 0.435mg Tahini
Manganese 1.456mg 1.5mg Coconut
Selenium 34.4µg 10.1µg Tahini
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 0.24mg Tahini
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 1.22mg 0.066mg Tahini
Vitamin B2 0.473mg 0.02mg Tahini
Vitamin B3 5.45mg 0.54mg Tahini
Vitamin B5 0.693mg 0.3mg Tahini
Vitamin B6 0.149mg 0.054mg Tahini
Folate 98µg 26µg Tahini
Choline 25.8mg 12.1mg Tahini
Vitamin K 0µg 0.2µg Coconut
Tryptophan 0.372mg 0.039mg Tahini
Threonine 0.706mg 0.121mg Tahini
Isoleucine 0.731mg 0.131mg Tahini
Leucine 1.302mg 0.247mg Tahini
Lysine 0.545mg 0.147mg Tahini
Methionine 0.561mg 0.062mg Tahini
Phenylalanine 0.901mg 0.169mg Tahini
Valine 0.95mg 0.202mg Tahini
Histidine 0.5mg 0.077mg Tahini
Saturated Fat 7.529g 29.698g Tahini
Monounsaturated Fat 20.302g 1.425g Tahini
Polyunsaturated fat 23.564g 0.366g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
53%
Tahini
8%
Coconut
Minerals Daily Need Coverage Score
194%
Tahini
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 5.74g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 22.169g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 59)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.6)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 95mg)
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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.