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  6. Chocolate vs. Sesame

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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chocolate
Chocolate
1
:
9
Sesame
Sesame
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%
Contains more Manganese +73.4%
Contains more Selenium +1046.7%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
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%
Contains more Manganese +73.4%
Contains more Selenium +1046.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chocolate
Chocolate
5
:
7
Sesame
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%
Chocolate
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%
Sesame
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
1
:
4
Sesame
Sesame
Contains more Carbs +160.9%
Contains more Protein +263.3%
Contains more Fats +58.8%
Contains more Water +383.5%
Contains more Other +162.4%
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Carbs +160.9%
Contains more Protein +263.3%
Contains more Fats +58.8%
Contains more Water +383.5%
Contains more Other +162.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
0
:
3
Sesame
Sesame
Contains less Saturated Fat -62.4%
Contains more Monounsaturated Fat +96.6%
Contains more Polyunsaturated fat +1893.9%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -62.4%
Contains more Monounsaturated Fat +96.6%
Contains more Polyunsaturated fat +1893.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.419mg 2.46mg Sesame
Selenium 3µg 34.4µg Sesame
Vitamin A 50IU 9IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 0.25mg Chocolate
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 97µg Sesame
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Cholesterol 8mg 0mg Sesame
Trans Fat 0.112g Sesame
Saturated Fat 18.519g 6.957g Sesame
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 18.759g Sesame
Polyunsaturated fat 1.092g 21.773g Sesame
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Chocolate
50%
Sesame
Minerals Daily Need Coverage Score
116%
Chocolate
348%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.