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  6. Cocoa bean vs. Sesame

Cocoa bean vs. Sesame — In-Depth Nutrition Comparison

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How are cocoa bean and sesame different?

  • Cocoa bean is higher in fiber, potassium, manganese, magnesium, and vitamin B2; however, sesame is richer in calcium, vitamin B1, copper, vitamin B6, and selenium.
  • Daily need coverage for calcium for sesame is 86% higher.
  • Cocoa bean contains 5 times more potassium than sesame. While cocoa bean contains 2509mg of potassium, sesame contains only 468mg.

Cocoa, dry powder, unsweetened, processed with alkali and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Cocoa bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Sesame
Sesame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +35.6%
Contains more PotassiumPotassium +436.1%
Contains more PhosphorusPhosphorus +15.7%
Contains more ManganeseManganese +51.9%
Contains more CalciumCalcium +778.4%
Contains more CopperCopper +13.2%
Contains more ZincZinc +21.7%
Contains less SodiumSodium -42.1%
Contains more SeleniumSelenium +160.6%
~equal in Iron ~14.55mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin B2Vitamin B2 +86.2%
Contains more Vitamin B5Vitamin B5 +408%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +619.1%
Contains more Vitamin B3Vitamin B3 +88.1%
Contains more Vitamin B6Vitamin B6 +569.5%
Contains more FolateFolate +203.1%
Contains more CholineCholine +124.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Sesame DV% diff.
Polyunsaturated fat 0.42g 21.773g 142%
Calcium 111mg 975mg 86%
Fiber 29.8g 11.8g 72%
Potassium 2509mg 468mg 60%
Vitamin B1 0.11mg 0.791mg 57%
Manganese 3.737mg 2.46mg 56%
Fats 13.1g 49.67g 56%
Copper 3.607mg 4.082mg 53%
Vitamin B6 0.118mg 0.79mg 52%
Selenium 13.2µg 34.4µg 39%
Monounsaturated fat 4.39g 18.759g 36%
Magnesium 476mg 351mg 30%
Caffeine 78mg 0mg 20%
Calories 220kcal 573kcal 18%
Vitamin B2 0.46mg 0.247mg 16%
Folate 32µg 97µg 16%
Phosphorus 728mg 629mg 14%
Zinc 6.37mg 7.75mg 13%
Vitamin B3 2.4mg 4.515mg 13%
Iron 15.52mg 14.55mg 12%
Carbs 58.3g 23.45g 12%
Saturated fat 7.76g 6.957g 4%
Vitamin B5 0.254mg 0.05mg 4%
Choline 11.4mg 25.6mg 3%
Vitamin K 2.4µg 0µg 2%
Protein 18.1g 17.73g 1%
Vitamin E 0.1mg 0.25mg 1%
Net carbs 28.5g 11.65g N/A
Sugar 1.76g 0.3g N/A
Sodium 19mg 11mg 0%
Tryptophan 0.271mg 0.388mg 0%
Threonine 0.716mg 0.736mg 0%
Isoleucine 0.701mg 0.763mg 0%
Leucine 1.097mg 1.358mg 0%
Lysine 0.907mg 0.569mg 0%
Methionine 0.187mg 0.586mg 0%
Phenylalanine 0.869mg 0.94mg 0%
Valine 1.086mg 0.99mg 0%
Histidine 0.312mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Sesame
Sesame
2
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 CarbsCarbs +148.6%
Contains more OtherOther +74.9%
Contains more FatsFats +279.2%
Contains more WaterWater +73.7%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Sesame
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +327.3%
Contains more Poly. FatPolyunsaturated fat +5084%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.