Coconut Water vs. Sesame Oil
Nutrition comparison of Coconut Water 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 water
versus
sesame oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and sesame oil:
- Coconut water has more thiamin.
- Coconut water has signficantly more Vitamin C than sesame oil.
- Coconut water has signficantly more potassium than sesame oil.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame oil is high in calories and coconut water has 98% less calories than sesame oil - sesame oil has 884 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame oil per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for sesame oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Sesame Oil | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 96% | ~ |
| Fat | ~ | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut water and sesame oil are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Coconut water and sesame oil contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and coconut water has less saturated fat than sesame oil - sesame oil has 14.2g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than sesame oil - coconut water has 9.9mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Sesame oil has more Vitamin E than coconut water - sesame oil has 1.4mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Sesame oil has more Vitamin K than coconut water - sesame oil has 13.6ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin.
| Coconut Water | Sesame Oil | |
|---|---|---|
| Thiamin | 0.03 MG | ~ |
Minerals
calcium
Coconut water has more calcium than sesame oil - coconut water has 7mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Coconut water and sesame oil contain similar amounts of iron - coconut water has 0.03mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Coconut water has signficantly more potassium than sesame oil - coconut water has 165mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Water or Sesame Oil .
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Sesame Oil (Oil, sesame, salad or cooking) .
Coconut Water 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 % |
|
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 oil or coconut water contain more calories in 100 grams?Sesame oil is high in calories and coconut water has 100% less calories than sesame oil - sesame oil has 884 calories in 100g and coconut water has 18 calories.
Does coconut water or sesame oil have more carbohydrates?
By weight, both coconut water and sesame oil are low in carbohydrates - coconut water has 4.2g of carbs for 100g and sesame oil has no carbs..