Coconut vs. Sesame Seeds

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

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

  • Both sesame seeds and coconut are high in calories, dietary fiber, iron, potassium and saturated fat.
  • Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
  • Sesame seed is an excellent source of calcium and protein.
Detailed nutritional comparison of coconut 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 (Nuts, coconut meat, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and coconut are high in calories. Sesame seed has 60% more calories than coconut - sesame seed has 565 calories per 100 grams and coconut has 354 calories.

For macronutrient ratios, coconut is lighter in protein, heavier in fat and similar to sesame seeds for carbs. Coconut has a macronutrient ratio of 4:16:80 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Sesame Seeds
Protein 4% 11%
Carbohydrates 16% 17%
Fat 80% 72%
Alcohol ~ ~

carbohydrates

Coconut has 41% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.

dietary fiber

Both sesame seeds and coconut are high in dietary fiber. Sesame seed has 56% more dietary fiber than coconut - sesame seed has 14g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.

sugar

Sesame seed has less sugar than coconut - coconut has 6.2g 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 409% more protein than coconut - sesame seed has 17g of protein per 100 grams and coconut has 3.3g of protein.

Fat

saturated fat

Both sesame seeds and coconut are high in saturated fat. Coconut has 342% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.

Vitamins

Vitamin C

Coconut has more Vitamin C than sesame seed - coconut has 3.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Sesame seeds and coconut contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin E

Coconut and sesame seeds contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Coconut and sesame seeds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

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

Coconut Sesame Seeds
Thiamin 0.066 MG 0.803 MG
Riboflavin 0.02 MG 0.251 MG
Niacin 0.54 MG 4.581 MG
Pantothenic acid 0.3 MG 0.051 MG
Vitamin B6 0.054 MG 0.802 MG
Folate 26 UG 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 69 times more calcium than coconut - sesame seed has 989mg of calcium per 100 grams and coconut has 14mg of calcium.

iron

Both sesame seeds and coconut are high in iron. Sesame seed has 507% more iron than coconut - sesame seed has 14.8mg of iron per 100 grams and coconut has 2.4mg of iron.

potassium

Both sesame seeds and coconut are high in potassium. Sesame seed has 33% more potassium than coconut - sesame seed has 475mg of potassium per 100 grams and coconut has 356mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than coconut per 100 grams.

Coconut Sesame Seeds
linoleic acid 0.366 G 20.654 G
Total 0.366 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 (Nuts, coconut meat, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Coconut g

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FAQ

Does sesame seeds or coconut contain more calories in 100 grams?
Both sesame seeds and coconut are high in calories. Sesame seed has 60% more calories than coconut - sesame seed has 565 calories in 100g and coconut has 354 calories.

Does sesame seeds or coconut contain more calcium?
Sesame seed is a rich source of calcium and it has 69 times more calcium than coconut - sesame seed has 989mg of calcium in 100 grams and coconut has 14mg of calcium.

Does sesame seeds or coconut contain more iron?
Both sesame seeds and coconut are high in iron. Sesame seed has 510% more iron than coconut - sesame seed has 14.8mg of iron in 100 grams and coconut has 2.4mg of iron.

Does sesame seeds or coconut contain more potassium?
Both sesame seeds and coconut are high in potassium. Sesame seed has 30% more potassium than coconut - sesame seed has 475mg of potassium in 100 grams and coconut has 356mg of potassium.