Coconut vs. Sesame Seeds
Nutrition comparison of Coconut and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and sesame seeds:
- Both sesame seeds and coconut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
- Sesame seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and coconut are high in calories. Sesame seed has 60% more calories than coconut - sesame seed has 565 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, heavier in fat and similar to sesame seeds for carbs. Coconut has a macronutrient ratio of 4:16:80 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Sesame Seeds | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 16% | 17% |
| Fat | 80% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 41% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both sesame seeds and coconut are high in dietary fiber. Sesame seed has 56% more dietary fiber than coconut - sesame seed has 14g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Sesame seed has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 409% more protein than coconut - sesame seed has 17g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both sesame seeds and coconut are high in saturated fat. Coconut has 342% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than sesame seed - coconut has 3.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and coconut contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and sesame seeds contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Coconut and sesame seeds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
| Coconut | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.803 MG |
| Riboflavin | 0.02 MG | 0.251 MG |
| Niacin | 0.54 MG | 4.581 MG |
| Pantothenic acid | 0.3 MG | 0.051 MG |
| Vitamin B6 | 0.054 MG | 0.802 MG |
| Folate | 26 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 69 times more calcium than coconut - sesame seed has 989mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both sesame seeds and coconut are high in iron. Sesame seed has 507% more iron than coconut - sesame seed has 14.8mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both sesame seeds and coconut are high in potassium. Sesame seed has 33% more potassium than coconut - sesame seed has 475mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than coconut per 100 grams.
| Coconut | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.366 G | 20.654 G |
| Total | 0.366 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Coconut g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or coconut contain more calories in 100 grams?Both sesame seeds and coconut are high in calories. Sesame seed has 60% more calories than coconut - sesame seed has 565 calories in 100g and coconut has 354 calories.
Does sesame seeds or coconut contain more calcium?
Sesame seed is a rich source of calcium and it has 69 times more calcium than coconut - sesame seed has 989mg of calcium in 100 grams and coconut has 14mg of calcium.
Does sesame seeds or coconut contain more iron?
Both sesame seeds and coconut are high in iron. Sesame seed has 510% more iron than coconut - sesame seed has 14.8mg of iron in 100 grams and coconut has 2.4mg of iron.
Does sesame seeds or coconut contain more potassium?
Both sesame seeds and coconut are high in potassium. Sesame seed has 30% more potassium than coconut - sesame seed has 475mg of potassium in 100 grams and coconut has 356mg of potassium.