Ingredient swap
Sesame Seeds vs Shredded Coconut
Sesame Seeds has 17.7 g protein and 573 calories per 100 g; shredded coconut has 6.9 g and 660. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of sesame seeds (144 g) ≈ 1¾ cup of shredded coconut.
Side by side
| Per 100 g | Sesame Seeds | Shredded Coconut |
|---|---|---|
| Calories | 573 better | 660 |
| Protein | 17.7 gbetter | 6.9 g |
| Carbs | 23.4 g | 23.7 g |
| Fat | 49.7 g | 64.5 g |
| Fiber | 11.8 g | 16.3 gbetter |
| Sugar | 0.3 gbetter | 7.4 g |
| Sodium | 11 mgbetter | 37 mg |
| 1 cup weighs | 144 g | 80 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use shredded coconut instead of sesame seeds?
Swap by weight, not by cup: 1 cup of sesame seeds (144 g) ≈ 1¾ cup of shredded coconut.
Which has more protein?
Sesame Seeds, with 17.7 g per 100 g versus 6.9 g.
Which has fewer calories?
Sesame Seeds, with 573 calories per 100 g.