Coconut Milk vs. Sesame Seeds

Nutrition comparison of Coconut Milk 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 milk versus sesame seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut milk and sesame seeds:

  • Both sesame seeds and coconut milk are high in calcium.
  • Coconut milk has signficantly less carbohydrates than sesame seed.
  • Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
  • Sesame seed is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of coconut milk and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Milk src
Image of Sesame Seeds src

Calories and Carbs

calories

Sesame seed is high in calories and coconut milk has 95% less calories than sesame seed - sesame seed has 565 calories per 100 grams and coconut milk has 31 calories.

For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and lighter in fat compared to sesame seeds per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Milk Sesame Seeds
Protein 3% 11%
Carbohydrates 37% 17%
Fat 60% 72%
Alcohol ~ ~

carbohydrates

Coconut milk has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - sesame seed has 14g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.

sugar

Sesame seed has less sugar than coconut milk - coconut milk has 2.5g 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 79 times more protein than coconut milk - sesame seed has 17g of protein per 100 grams and coconut milk has 0.21g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and coconut milk has 69% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.

Vitamins

Vitamin A

Coconut milk has more Vitamin A than sesame seed - coconut milk has 63ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin D

Coconut milk has more Vitamin D than sesame seed - coconut milk has 42iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.

Coconut Milk Sesame Seeds
Thiamin ~ 0.803 MG
Riboflavin ~ 0.251 MG
Niacin ~ 4.581 MG
Pantothenic acid ~ 0.051 MG
Vitamin B6 ~ 0.802 MG
Folate ~ 98 UG
Vitamin B12 1.25 UG ~

Minerals

calcium

Both sesame seeds and coconut milk are high in calcium. Sesame seed has 426% more calcium than coconut milk - sesame seed has 989mg of calcium per 100 grams and coconut milk has 188mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 48 times more iron than coconut milk - sesame seed has 14.8mg of iron per 100 grams and coconut milk has 0.3mg of iron.

potassium

Sesame seed is an excellent source of potassium and it has 24 times more potassium than coconut milk - sesame seed has 475mg of potassium per 100 grams and coconut milk has 19mg of potassium.




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 Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Coconut Milk g

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G Water G
G Starch G
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