Coconut Cream vs. Sesame Seeds
Nutrition comparison of Coconut Cream 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 cream
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and sesame seeds:
- Both sesame seeds and coconut cream are high in calories, dietary fiber, iron, potassium and saturated fat.
- Coconut cream has 74% less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut cream contains more pantothenic acid.
- Sesame seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) 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 cream are high in calories. Sesame seed has 71% more calories than coconut cream - sesame seed has 565 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, coconut cream is lighter in protein, lighter in carbs and heavier in fat compared to sesame seeds per calorie. Coconut cream has a macronutrient ratio of 4:8:89 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | Sesame Seeds | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 8% | 17% |
| Fat | 89% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 74% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both sesame seeds and coconut cream are high in dietary fiber. Sesame seed has 536% more dietary fiber than coconut cream - sesame seed has 14g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
Protein
protein
Sesame seed is an excellent source of protein and it has 367% more protein than coconut cream - sesame seed has 17g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Both sesame seeds and coconut cream are high in saturated fat. Coconut cream has 357% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than sesame seed - coconut cream has 2.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and coconut cream contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut cream contains more pantothenic acid.
| Coconut Cream | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.803 MG |
| Riboflavin | ~ | 0.251 MG |
| Niacin | 0.89 MG | 4.581 MG |
| Pantothenic acid | 0.261 MG | 0.051 MG |
| Vitamin B6 | 0.047 MG | 0.802 MG |
| Folate | 23 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 88 times more calcium than coconut cream - sesame seed has 989mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both sesame seeds and coconut cream are high in iron. Sesame seed has 547% more iron than coconut cream - sesame seed has 14.8mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both sesame seeds and coconut cream are high in potassium. Sesame seed has 46% more potassium than coconut cream - sesame seed has 475mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than coconut cream per 100 grams.
| Coconut Cream | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.379 G | 20.654 G |
| Total | 0.379 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 Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Coconut Cream 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cream contain more calories in 100 grams?Both sesame seeds and coconut cream are high in calories. Sesame seed has 70% more calories than coconut cream - sesame seed has 565 calories in 100g and coconut cream has 330 calories.
Does sesame seeds or coconut cream contain more calcium?
Sesame seed is a rich source of calcium and it has 88 times more calcium than coconut cream - sesame seed has 989mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does sesame seeds or coconut cream contain more iron?
Both sesame seeds and coconut cream are high in iron. Sesame seed has 550% more iron than coconut cream - sesame seed has 14.8mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does sesame seeds or coconut cream contain more potassium?
Both sesame seeds and coconut cream are high in potassium. Sesame seed has 50% more potassium than coconut cream - sesame seed has 475mg of potassium in 100 grams and coconut cream has 325mg of potassium.