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.
Detailed nutritional comparison of coconut oil and sesame oil 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 Oil (Oil, coconut) and Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Oil src
Image of Sesame Oil src

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

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G Water G
G Starch G
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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.

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