Coconut Water vs. Sesame Seeds
Nutrition comparison of Coconut Water 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 water
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and sesame seeds:
- Coconut water has signficantly less carbohydrates than sesame seed.
- Coconut water has signficantly more Vitamin C than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and coconut water has 97% less calories than sesame seed - sesame seed has 565 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Sesame Seeds | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 95% | 17% |
| Fat | ~ | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than coconut water - sesame seed has 14g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Sesame seed has less sugar than coconut water - coconut water has 3.9g 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 76 times more protein than coconut water - sesame seed has 17g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and coconut water has less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than sesame seed - coconut water has 9.9mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and coconut water contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.803 MG |
| Riboflavin | ~ | 0.251 MG |
| Niacin | ~ | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.802 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 140 times more calcium than coconut water - sesame seed has 989mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 491 times more iron than coconut water - sesame seed has 14.8mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 188% more potassium than coconut water - sesame seed has 475mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Coconut Water 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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 water contain more calories in 100 grams?Sesame seed is high in calories and coconut water has 100% less calories than sesame seed - sesame seed has 565 calories in 100g and coconut water has 18 calories.
Does sesame seeds or coconut water have more carbohydrates?
By weight, coconut water has signficantly fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does sesame seeds or coconut water contain more calcium?
Sesame seed is a rich source of calcium and it has 140 times more calcium than coconut water - sesame seed has 989mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does sesame seeds or coconut water contain more iron?
Sesame seed is an abundant source of iron and it has 491 times more iron than coconut water - sesame seed has 14.8mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does sesame seeds or coconut water contain more potassium?
Sesame seed is a rich source of potassium and it has 190% more potassium than coconut water - sesame seed has 475mg of potassium in 100 grams and coconut water has 165mg of potassium.