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Chocolate vs Sesame - In-Depth Nutrition Comparison

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A recap on differences between Chocolate and Sesame

  • Chocolate has less Copper, Calcium, Iron, Vitamin B1, Phosphorus, Vitamin B6, Selenium, Zinc, and Magnesium.
  • Sesame covers your daily Copper needs 339% more than Chocolate.
  • Sesame contains 3 times less Saturated Fat than Chocolate. Chocolate contains 18.519g of Saturated Fat, while Sesame contains 6.957g.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Seeds, sesame seeds, whole, dried.

Infographic

Chocolate vs Sesame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +19.4%
Contains more Calcium +1641.1%
Contains more Iron +81.4%
Contains more Magnesium +140.4%
Contains more Phosphorus +205.3%
Contains less Sodium -54.2%
Contains more Zinc +285.6%
Contains more Copper +297.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Potassium +19.4%
Contains more Calcium +1641.1%
Contains more Iron +81.4%
Contains more Magnesium +140.4%
Contains more Phosphorus +205.3%
Contains less Sodium -54.2%
Contains more Zinc +285.6%
Contains more Copper +297.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Sesame
Contains more Vitamin A +455.6%
Contains more Vitamin E +116%
Contains more Vitamin B5 +494%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3064%
Contains more Vitamin B2 +394%
Contains more Vitamin B3 +522.8%
Contains more Vitamin B6 +1781%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +455.6%
Contains more Vitamin E +116%
Contains more Vitamin B5 +494%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3064%
Contains more Vitamin B2 +394%
Contains more Vitamin B3 +522.8%
Contains more Vitamin B6 +1781%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chocolate Sesame
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Sesame Opinion
Net carbs 54.17g 11.65g Chocolate
Protein 4.88g 17.73g Sesame
Fats 31.28g 49.67g Sesame
Carbs 61.17g 23.45g Chocolate
Calories 546kcal 573kcal Sesame
Starch g g
Fructose 0g g Chocolate
Sugar 47.9g 0.3g Sesame
Fiber 7g 11.8g Sesame
Calcium 56mg 975mg Sesame
Iron 8.02mg 14.55mg Sesame
Magnesium 146mg 351mg Sesame
Phosphorus 206mg 629mg Sesame
Potassium 559mg 468mg Chocolate
Sodium 24mg 11mg Sesame
Zinc 2.01mg 7.75mg Sesame
Copper 1.028mg 4.082mg Sesame
Vitamin A 50IU 9IU Chocolate
Vitamin E 0.54mg 0.25mg Chocolate
Vitamin D IU 0IU Sesame
Vitamin D µg 0µg Sesame
Vitamin C mg 0mg Sesame
Vitamin B1 0.025mg 0.791mg Sesame
Vitamin B2 0.05mg 0.247mg Sesame
Vitamin B3 0.725mg 4.515mg Sesame
Vitamin B5 0.297mg 0.05mg Chocolate
Vitamin B6 0.042mg 0.79mg Sesame
Folate µg 97µg Sesame
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Tryptophan mg 0.388mg Sesame
Threonine mg 0.736mg Sesame
Isoleucine mg 0.763mg Sesame
Leucine mg 1.358mg Sesame
Lysine mg 0.569mg Sesame
Methionine mg 0.586mg Sesame
Phenylalanine mg 0.94mg Sesame
Valine mg 0.99mg Sesame
Histidine mg 0.522mg Sesame
Cholesterol 8mg 0mg Sesame
Trans Fat 0.112g g Sesame
Saturated Fat 18.519g 6.957g Sesame
Monounsaturated Fat 9.54g 18.759g Sesame
Polyunsaturated fat 1.092g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Chocolate
50
Sesame
Mineral Summary Score
120
Chocolate
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
29%
Chocolate
106%
Sesame
Carbohydrates
61%
Chocolate
23%
Sesame
Fats
144%
Chocolate
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 47.6g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 11.562g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.