Vegan Food with Nutrition Similar to Sesame Oil

image of sesame oil

Similar to Sesame Oil

A common oil, one tablespoon of sesame oil contains 120 calories and zero grams of protein.

Several foods are similar nutritionally to sesame oil, including flaxseed oil and coconut oil. Other similar foods include olive oil.

We compared the nutritional profile of sesame oil to hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Flaxseed Oil, Coconut Oil, Olive Oil, Soybean Oil, Coconut Cream, Coconut, Walnut, Pistachio, Peanuts, Pecan, Cashews, Almonds, Sunflower Seeds, Hazelnut, Sesame Seeds, Fried Tofu, Flaxseeds
fruits: Olives, Avocado
plants and vegetables: Nutmeg
The details of the top vegan 20 foods most nutritionally similar to sesame oil are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to sesame oil. Flaxseed oil, coconut oil, olive oil, soybean oil and coconut cream are all high in .

Flaxseed Oil

image of flaxseed oil

Similarity: > 99%

Flaxseed oil is also high in saturated fat and contains some of the same nutrients.

For 100 grams of sesame oil and flaxseed oil:

Sesame Oil
(7 tbsps) 		Flaxseed Oil
(7 tbsps)

884
calories (KCAL)
884
0
protein (G)
0.11
14
saturated fat (G)
9
0
trans fat (G)
0.09
1.4
Vitamin E (MG)
0.47
0
calcium (MG)
1
0.999 | 0.999 | 1.59 Complete Comparison:
Flaxseed Oil vs. Sesame Oil

Coconut Oil

image of coconut oil

Similarity: > 99%

Coconut oil is also high in saturated fat and contains some of the same nutrients.

For 100 grams of sesame oil and coconut oil:

Sesame Oil
(7 tbsps) 		Coconut Oil
(7 tbsps)

884
calories (KCAL)
892
14
saturated fat (G)
82
0
trans fat (G)
0.03
1.4
Vitamin E (MG)
0.11
0
calcium (MG)
1
0
iron (MG)
0.05
0.995 | 0.995 | 1.47 Complete Comparison:
Coconut Oil vs. Sesame Oil

Olive Oil

image of olive oil

Similarity: 87%

Olive oil is also high in saturated fat and contains some of the same nutrients. Also, olive oil contains more Vitamin E and iron than sesame oil.

For 100 grams of sesame oil and olive oil:

Sesame Oil
(7 tbsps) 		Olive Oil
(7 tbsps)

884
calories (KCAL)
884
14
saturated fat (G)
14
1.4
Vitamin E (MG)
14
0
calcium (MG)
1
0
iron (MG)
0.56
0
potassium (MG)
1
0.865 | 0.865 | 3.1 Complete Comparison:
Olive Oil vs. Sesame Oil

Soybean Oil

image of soybean oil

Similarity: 69%

Soybean oil is also high in saturated fat and contains some of the same nutrients. Also, soybean oil contains more trans fat and Vitamin E than sesame oil.

For 100 grams of sesame oil and soybean oil:

Sesame Oil
(7 tbsps) 		Soybean Oil
(7 tablespoons)

884
calories (KCAL)
884
14
saturated fat (G)
15
0
trans fat (G)
0.68
1.4
Vitamin E (MG)
8.2
0
iron (MG)
0.02
0.688 | 0.688 | 2.99 Complete Comparison:
Soybean Oil vs. Sesame Oil

Coconut Cream

image of coconut cream

Similarity: 57%

Coconut cream is also high in saturated fat and contains some of the same nutrients. Moreover, coconut cream contains more dietary fiber, protein, Vitamin C, calcium and iron than sesame oil.

For 100 grams of sesame oil and coconut cream:

Sesame Oil
(7 tbsps) 		Coconut Cream
(7 tbsps)

884
calories (KCAL)
330
0
dietary fiber (G)
2.2
0
protein (G)
3.6
14
saturated fat (G)
31
0
Vitamin C (MG)
2.8
1.4
Vitamin E (MG)
0
0
calcium (MG)
11
0
iron (MG)
2.3
0
potassium (MG)
325
0
thiamin (MG)
0.03
0
niacin (MG)
0.89
0
pantothenic acid (MG)
0.26
0
Vitamin B6 (MG)
0.05
0
folate (UG)
23
0.574 | 0.574 | 2.56 Complete Comparison:
Coconut Cream vs. Sesame Oil

Coconut

image of coconut

Similarity: < 50%

Coconut is also high in saturated fat and contains some of the same nutrients. Moreover, coconut contains more dietary fiber, protein, Vitamin C and calcium than sesame oil.

For 100 grams of sesame oil and coconut:

Sesame Oil
(7 tbsps) 		Coconut
(1.25 cup)

884
calories (KCAL)
354
0
dietary fiber (G)
9
0
sugar (G)
6.2
0
protein (G)
3.3
14
saturated fat (G)
30
0
Vitamin C (MG)
3.3
1.4
Vitamin E (MG)
0.24
0
calcium (MG)
14
0
iron (MG)
2.4
0
potassium (MG)
356
0
thiamin (MG)
0.07
0
riboflavin (MG)
0.02
0
niacin (MG)
0.54
0
pantothenic acid (MG)
0.3
0
Vitamin B6 (MG)
0.05
0
folate (UG)
26
0.485 | 0.485 | 3.26 Complete Comparison:
Coconut vs. Sesame Oil

Walnut

image of walnut

Similarity: < 50%

More nutritionally dense than sesame oil, walnut is also high in saturated fat and contains some of the same nutrients. Moreover, walnut contains more dietary fiber, protein, Vitamin C and calcium than sesame oil.

For 100 grams of sesame oil and walnut:

Sesame Oil
(7 tbsps) 		Walnut
(7/8 cup)

884
calories (KCAL)
654
0
dietary fiber (G)
6.7
0
sugar (G)
2.6
0
protein (G)
15
14
saturated fat (G)
6.1
0
Vitamin C (MG)
1.3
0
Vitamin A (UG)
1
1.4
Vitamin E (MG)
0.7
0
calcium (MG)
98
0
iron (MG)
2.9
0
potassium (MG)
441
0
thiamin (MG)
0.34
0
riboflavin (MG)
0.15
0
niacin (MG)
1.1
0
pantothenic acid (MG)
0.57
0
Vitamin B6 (MG)
0.54
0
folate (UG)
98
0.436 | 0.436 | 6.28 Complete Comparison:
Walnut vs. Sesame Oil

Pistachio

image of pistachio

Similarity: < 50%

More nutritionally dense than sesame oil, pistachio is also high in saturated fat and contains some of the same nutrients. Moreover, pistachio contains more dietary fiber, protein, Vitamin C and Vitamin A than sesame oil.

For 100 grams of sesame oil and pistachio:

Sesame Oil
(7 tbsps) 		Pistachio
(7/8 cup)

884
calories (KCAL)
572
0
dietary fiber (G)
10
0
sugar (G)
7.7
0
protein (G)
21
14
saturated fat (G)
5.6
0
Vitamin C (MG)
3
0
Vitamin A (UG)
13
1.4
Vitamin E (MG)
2.2
0
calcium (MG)
107
0
iron (MG)
4
0
potassium (MG)
1007
0
thiamin (MG)
0.7
0
riboflavin (MG)
0.23
0
niacin (MG)
1.4
0
pantothenic acid (MG)
0.51
0
Vitamin B6 (MG)
1.1
0
folate (UG)
51
0.411 | 0.411 | 7.29 Complete Comparison:
Pistachio vs. Sesame Oil

Peanuts

image of peanuts

Similarity: < 50%

More nutritionally dense than sesame oil, peanuts are also high in saturated fat and contains some of the same nutrients. Moreover, peanuts contains more dietary fiber, protein, Vitamin E and calcium than sesame oil.

For 100 grams of sesame oil and peanuts:

Sesame Oil
(7 tbsps) 		Peanuts
(5/8 cup)

884
calories (KCAL)
587
0
dietary fiber (G)
8.4
0
sugar (G)
4.9
0
protein (G)
24
14
saturated fat (G)
7.7
0
trans fat (G)
0.03
1.4
Vitamin E (MG)
4.9
0
calcium (MG)
58
0
iron (MG)
1.6
0
potassium (MG)
634
0
thiamin (MG)
0.15
0
riboflavin (MG)
0.2
0
niacin (MG)
14
0
pantothenic acid (MG)
1
0
Vitamin B6 (MG)
0.47
0
folate (UG)
97
0.405 | 0.405 | 7.45 Complete Comparison:
Peanuts vs. Sesame Oil

Pecan

image of pecan

Similarity: < 50%

More nutritionally dense than sesame oil, pecan is also high in saturated fat and contains some of the same nutrients. Moreover, pecan contains more dietary fiber, protein, Vitamin C and Vitamin E than sesame oil.

For 100 grams of sesame oil and pecan:

Sesame Oil
(7 tbsps) 		Pecan
(7/8 cup)

884
calories (KCAL)
691
0
dietary fiber (G)
9.6
0
sugar (G)
4
0
protein (G)
9.2
14
saturated fat (G)
6.2
0
Vitamin C (MG)
1.1
0
Vitamin A (UG)
3
1.4
Vitamin E (MG)
1.4
0
calcium (MG)
70
0
iron (MG)
2.5
0
potassium (MG)
410
0
thiamin (MG)
0.66
0
riboflavin (MG)
0.13
0
niacin (MG)
1.2
0
pantothenic acid (MG)
0.86
0
Vitamin B6 (MG)
0.21
0
folate (UG)
22
0.394 | 0.394 | 6.12 Complete Comparison:
Pecan vs. Sesame Oil

Cashews

image of cashews

Similarity: < 50%

More nutritionally dense than sesame oil, cashews are also high in saturated fat and contains some of the same nutrients. Moreover, cashews contains more dietary fiber, protein, calcium and iron than sesame oil.

For 100 grams of sesame oil and cashews:

Sesame Oil
(7 tbsps) 		Cashews
(3.5 ounces)

884
calories (KCAL)
553
0
dietary fiber (G)
3.3
0
sugar (G)
5.9
0
protein (G)
18
14
saturated fat (G)
7.8
0
Vitamin C (MG)
0.5
1.4
Vitamin E (MG)
0.9
0
calcium (MG)
37
0
iron (MG)
6.7
0
potassium (MG)
660
0
thiamin (MG)
0.42
0
riboflavin (MG)
0.06
0
niacin (MG)
1.1
0
pantothenic acid (MG)
0.86
0
Vitamin B6 (MG)
0.42
0
folate (UG)
25
0.363 | 0.363 | 7.58 Complete Comparison:
Cashews vs. Sesame Oil

Almonds

image of almonds

Similarity: < 50%

More nutritionally dense than sesame oil, almonds are also high in and contains some of the same nutrients. Moreover, almonds contains more dietary fiber, protein, Vitamin E and calcium than sesame oil.

For 100 grams of sesame oil and almonds:

Sesame Oil
(7 tbsps) 		Almonds
(3/4 cup)

884
calories (KCAL)
579
0
dietary fiber (G)
13
0
sugar (G)
4.4
0
protein (G)
21
14
saturated fat (G)
3.8
0
trans fat (G)
0.02
1.4
Vitamin E (MG)
26
0
calcium (MG)
269
0
iron (MG)
3.7
0
potassium (MG)
733
0
thiamin (MG)
0.21
0
riboflavin (MG)
1.1
0
niacin (MG)
3.6
0
pantothenic acid (MG)
0.47
0
Vitamin B6 (MG)
0.14
0
folate (UG)
44
0.32 | 0.32 | 8.65 Complete Comparison:
Almonds vs. Sesame Oil

Sunflower Seeds

image of sunflower seeds

Similarity: < 50%

More nutritionally dense than sesame oil, sunflower seeds are also high in saturated fat and contains some of the same nutrients. Moreover, sunflower seeds contains more dietary fiber, protein, Vitamin C, calcium and iron than sesame oil.

For 100 grams of sesame oil and sunflower seeds:

Sesame Oil
(7 tbsps) 		Sunflower Seeds
(3/4 cup)

884
calories (KCAL)
619
0
dietary fiber (G)
12
0
protein (G)
17
14
saturated fat (G)
6
0
Vitamin C (MG)
1.4
1.4
Vitamin E (MG)
0
0
calcium (MG)
57
0
iron (MG)
6.8
0
potassium (MG)
491
0
thiamin (MG)
0.33
0
riboflavin (MG)
0.29
0
niacin (MG)
4.2
0
pantothenic acid (MG)
7.1
0
Vitamin B6 (MG)
0.81
0
folate (UG)
238
0.309 | 0.309 | 8.9 Complete Comparison:
Sunflower Seeds vs. Sesame Oil

Hazelnut

image of hazelnut

Similarity: < 50%

More nutritionally dense than sesame oil, hazelnut is also high in and contains some of the same nutrients. Moreover, hazelnut contains more dietary fiber, protein, Vitamin C and Vitamin E than sesame oil.

For 100 grams of sesame oil and hazelnut:

Sesame Oil
(7 tbsps) 		Hazelnut
(3.5 ounces)

884
calories (KCAL)
646
0
dietary fiber (G)
9.4
0
sugar (G)
4.9
0
protein (G)
15
14
saturated fat (G)
4.5
0
Vitamin C (MG)
3.8
0
Vitamin A (UG)
3
1.4
Vitamin E (MG)
15
0
calcium (MG)
123
0
iron (MG)
4.4
0
potassium (MG)
755
0
thiamin (MG)
0.34
0
riboflavin (MG)
0.12
0
niacin (MG)
2.1
0
pantothenic acid (MG)
0.92
0
Vitamin B6 (MG)
0.62
0
folate (UG)
88
0.298 | 0.298 | 7.63 Complete Comparison:
Hazelnut vs. Sesame Oil

Sesame Seeds

image of sesame seeds

Similarity: < 50%

More nutritionally dense than sesame oil, sesame seeds are also high in saturated fat and contains some of the same nutrients. Moreover, sesame seeds contains more dietary fiber, protein, calcium, iron and potassium than sesame oil.

For 100 grams of sesame oil and sesame seeds:

Sesame Oil
(7 tbsps) 		Sesame Seeds
(3.5 ounces)

884
calories (KCAL)
565
0
dietary fiber (G)
14
0
protein (G)
17
14
saturated fat (G)
6.7
1.4
Vitamin E (MG)
0
0
calcium (MG)
989
0
iron (MG)
15
0
potassium (MG)
475
0
thiamin (MG)
0.8
0
riboflavin (MG)
0.25
0
niacin (MG)
4.6
0
pantothenic acid (MG)
0.05
0
Vitamin B6 (MG)
0.8
0
folate (UG)
98
0.262 | 0.262 | 10.64 Complete Comparison:
Sesame Seeds vs. Sesame Oil

Fried Tofu

image of fried tofu

Similarity: < 50%

More nutritionally dense than sesame oil, fried tofu is also high in and contains some of the same nutrients. Moreover, fried tofu contains more dietary fiber, protein, calcium and iron than sesame oil.

For 100 grams of sesame oil and fried tofu:

Sesame Oil
(7 tbsps) 		Fried Tofu
(3.5 ounces)

884
calories (KCAL)
270
0
dietary fiber (G)
3.9
0
sugar (G)
2.7
0
protein (G)
19
14
saturated fat (G)
2.9
0
Vitamin A (UG)
1
1.4
Vitamin E (MG)
0.04
0
calcium (MG)
372
0
iron (MG)
4.9
0
potassium (MG)
146
0
thiamin (MG)
0.17
0
riboflavin (MG)
0.05
0
niacin (MG)
0.1
0
pantothenic acid (MG)
0.14
0
Vitamin B6 (MG)
0.1
0
folate (UG)
27
0.26 | 0.26 | 4.39 Complete Comparison:
Fried Tofu vs. Sesame Oil

Flaxseeds

image of flaxseeds

Similarity: < 50%

More nutritionally dense than sesame oil, flaxseeds are also high in and contains some of the same nutrients. Moreover, flaxseeds contains more dietary fiber, protein, calcium and iron than sesame oil.

For 100 grams of sesame oil and flaxseeds:

Sesame Oil
(7 tbsps) 		Flaxseeds
(10 tbsps)

884
calories (KCAL)
534
0
dietary fiber (G)
27
0
sugar (G)
1.6
0
protein (G)
18
14
saturated fat (G)
3.7
0
Vitamin C (MG)
0.6
1.4
Vitamin E (MG)
0.31
0
calcium (MG)
255
0
iron (MG)
5.7
0
potassium (MG)
813
0
thiamin (MG)
1.6
0
riboflavin (MG)
0.16
0
niacin (MG)
3.1
0
pantothenic acid (MG)
0.99
0
Vitamin B6 (MG)
0.47
0
folate (UG)
87
0.23 | 0.23 | 9.48 Complete Comparison:
Flaxseeds vs. Sesame Oil

fruits

Olives

image of olives

Similarity: < 50%

Olives are also high in and contains some of the same nutrients. Moreover, olives contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than sesame oil.

For 100 grams of sesame oil and olives:

Sesame Oil
(7 tbsps) 		Olives
(12 tbsps)

884
calories (KCAL)
116
0
dietary fiber (G)
1.6
0
protein (G)
0.84
14
saturated fat (G)
2.3
0
Vitamin C (MG)
0.9
0
Vitamin A (UG)
17
1.4
Vitamin E (MG)
1.7
0
calcium (MG)
88
0
iron (MG)
6.3
0
potassium (MG)
8
0
thiamin (MG)
0
0
niacin (MG)
0.04
0
pantothenic acid (MG)
0.02
0
Vitamin B6 (MG)
0.01
0.438 | 0.438 | 1.02 Complete Comparison:
Olives vs. Sesame Oil

Avocado

image of avocado

Similarity: < 50%

Avocado is also high in and contains some of the same nutrients. Moreover, avocado contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than sesame oil.

For 100 grams of sesame oil and avocado:

Sesame Oil
(7 tbsps) 		Avocado
(about 3/8 cup)

884
calories (KCAL)
167
0
dietary fiber (G)
6.8
0
sugar (G)
0.3
0
protein (G)
2
14
saturated fat (G)
2.1
0
Vitamin C (MG)
8.8
0
Vitamin A (UG)
7
1.4
Vitamin E (MG)
2
0
calcium (MG)
13
0
iron (MG)
0.61
0
potassium (MG)
507
0
thiamin (MG)
0.08
0
riboflavin (MG)
0.14
0
niacin (MG)
1.9
0
pantothenic acid (MG)
1.5
0
Vitamin B6 (MG)
0.29
0
folate (UG)
89
0.387 | 0.387 | 2.85 Complete Comparison:
Avocado vs. Sesame Oil

plants and vegetables

Nutmeg

image of nutmeg

Similarity: < 50%

More nutritionally dense than sesame oil, nutmeg is also high in saturated fat and contains some of the same nutrients. Moreover, nutmeg contains more dietary fiber, protein, Vitamin C and calcium than sesame oil.

For 100 grams of sesame oil and nutmeg:

Sesame Oil
(7 tbsps) 		Nutmeg
(45 tsps)

884
calories (KCAL)
525
0
dietary fiber (G)
21
0
sugar (G)
3
0
protein (G)
5.8
14
saturated fat (G)
26
0
Vitamin C (MG)
3
0
Vitamin A (UG)
5
1.4
Vitamin E (MG)
0
0
calcium (MG)
184
0
iron (MG)
3
0
potassium (MG)
350
0
thiamin (MG)
0.35
0
riboflavin (MG)
0.06
0
niacin (MG)
1.3
0
Vitamin B6 (MG)
0.16
0
folate (UG)
76
0.289 | 0.289 | 5.49 Complete Comparison:
Nutmeg vs. Sesame Oil

Other Nutritional Substitutes

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