Coconut Oil vs. Sesame Oil
Nutrition comparison of Coconut Oil and Sesame Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
sesame oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and sesame oil:
- Both sesame oil and coconut oil are high in calories and saturated fat.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and coconut oil are high in calories. Sesame oil is very similar to sesame oil for calories - sesame oil has 884 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is similar to sesame oil for protein, carbs and fat. Coconut oil has a macronutrient ratio of 0:0:100 and for sesame oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Sesame Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both sesame oil and coconut oil are high in saturated fat. Coconut oil has 481% more saturated fat than sesame oil - sesame oil has 14.2g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and sesame oil are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and sesame oil does not contain significant amounts.
Vitamins
Vitamin E
Sesame oil and coconut oil contain similar amounts of Vitamin E - sesame oil has 1.4mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Sesame oil and coconut oil contain similar amounts of Vitamin K - sesame oil has 13.6ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Minerals
calcium
Coconut oil and sesame oil contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Coconut oil and sesame oil contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame oil has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Sesame Oil | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.3 G |
| Total | 0.019 G | 0.3 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Sesame Oil | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 41.3 G |
| Total | 1.759 G | 41.3 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 Oil (Oil, coconut) and Sesame Oil (Oil, sesame, salad or cooking) .
Coconut Oil g
()
|
Daily Values (%) |
Sesame Oil 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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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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 oil or coconut oil contain more calories in 100 grams?Both sesame oil and coconut oil are high in calories. Sesame oil is quite similar to sesame oil for calories - sesame oil has 884 calories in 100g and coconut oil has 892 calories.