Coconut Cream vs. Sesame Seeds

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

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

  • Both sesame seeds and coconut cream are high in calories, dietary fiber, iron, potassium and saturated fat.
  • Coconut cream has 74% less carbohydrates than sesame seed.
  • Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut cream contains more pantothenic acid.
  • Sesame seed is an excellent source of calcium and protein.
Detailed nutritional comparison of coconut cream 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 Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Cream src
Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and coconut cream are high in calories. Sesame seed has 71% more calories than coconut cream - sesame seed has 565 calories per 100 grams and coconut cream has 330 calories.

For macronutrient ratios, coconut cream is lighter in protein, lighter in carbs and heavier in fat compared to sesame seeds per calorie. Coconut cream has a macronutrient ratio of 4:8:89 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Cream Sesame Seeds
Protein 4% 11%
Carbohydrates 8% 17%
Fat 89% 72%
Alcohol ~ ~

carbohydrates

Coconut cream has 74% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.

dietary fiber

Both sesame seeds and coconut cream are high in dietary fiber. Sesame seed has 536% more dietary fiber than coconut cream - sesame seed has 14g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.

Protein

protein

Sesame seed is an excellent source of protein and it has 367% more protein than coconut cream - sesame seed has 17g of protein per 100 grams and coconut cream has 3.6g of protein.

Fat

saturated fat

Both sesame seeds and coconut cream are high in saturated fat. Coconut cream has 357% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.

Vitamins

Vitamin C

Coconut cream has more Vitamin C than sesame seed - coconut cream has 2.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

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

The B Vitamins

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

Coconut Cream Sesame Seeds
Thiamin 0.03 MG 0.803 MG
Riboflavin ~ 0.251 MG
Niacin 0.89 MG 4.581 MG
Pantothenic acid 0.261 MG 0.051 MG
Vitamin B6 0.047 MG 0.802 MG
Folate 23 UG 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 88 times more calcium than coconut cream - sesame seed has 989mg of calcium per 100 grams and coconut cream has 11mg of calcium.

iron

Both sesame seeds and coconut cream are high in iron. Sesame seed has 547% more iron than coconut cream - sesame seed has 14.8mg of iron per 100 grams and coconut cream has 2.3mg of iron.

potassium

Both sesame seeds and coconut cream are high in potassium. Sesame seed has 46% more potassium than coconut cream - sesame seed has 475mg of potassium per 100 grams and coconut cream has 325mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Coconut Cream Sesame Seeds
linoleic acid 0.379 G 20.654 G
Total 0.379 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 Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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G Water G
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FAQ

Does sesame seeds or coconut cream contain more calories in 100 grams?
Both sesame seeds and coconut cream are high in calories. Sesame seed has 70% more calories than coconut cream - sesame seed has 565 calories in 100g and coconut cream has 330 calories.

Does sesame seeds or coconut cream contain more calcium?
Sesame seed is a rich source of calcium and it has 88 times more calcium than coconut cream - sesame seed has 989mg of calcium in 100 grams and coconut cream has 11mg of calcium.

Does sesame seeds or coconut cream contain more iron?
Both sesame seeds and coconut cream are high in iron. Sesame seed has 550% more iron than coconut cream - sesame seed has 14.8mg of iron in 100 grams and coconut cream has 2.3mg of iron.

Does sesame seeds or coconut cream contain more potassium?
Both sesame seeds and coconut cream are high in potassium. Sesame seed has 50% more potassium than coconut cream - sesame seed has 475mg of potassium in 100 grams and coconut cream has 325mg of potassium.

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