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, polyunsaturated fat, and monounsaturated 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sesame oil

Coconut oil

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

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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%
Omega-6 (Linoleic acid)		1.676g	10%
Vitamin E	1.4mg	0.11mg	9%
Fats	100g	99.06g	1%
Iron	0mg	0.05mg	1%
Omega-3 (ALA)		0.019g	1%
Calories	884kcal	892kcal	0%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	5.7	0.1	N/A
Calcium	0mg	1mg	0%
Zinc	0mg	0.02mg	0%
Trans fat		0.028g	N/A
Choline	0.2mg	0.3mg	0%