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  6. Cocoa solids vs. Sesame

Cocoa solids vs. Sesame — In-Depth Nutrition Comparison

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How are cocoa solids and sesame different?

  • Cocoa solids are richer in fiber, manganese, magnesium, and potassium, while sesame is higher in calcium, vitamin B1, vitamin B6, selenium, copper, and folate.
  • Cocoa solids cover your daily need for fiber, 101% more than sesame.
  • Cocoa solids contain 3 times more potassium than sesame. Cocoa solids contain 1524mg of potassium, while sesame contains 468mg.

Cocoa, dry powder, unsweetened and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Sesame
Sesame
4
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 +42.2%
Contains more PotassiumPotassium +225.6%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +56%
Contains more CalciumCalcium +661.7%
Contains more ZincZinc +13.8%
Contains less SodiumSodium -47.6%
Contains more SeleniumSelenium +140.6%
~equal in Iron ~14.55mg
~equal in Copper ~4.082mg

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 B5Vitamin B5 +408%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +914.1%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B6Vitamin B6 +569.5%
Contains more FolateFolate +203.1%
Contains more CholineCholine +113.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Sesame DV% diff.
Polyunsaturated fat 0.44g 21.773g 142%
Fiber 37g 11.8g 101%
Calcium 128mg 975mg 85%
Manganese 3.837mg 2.46mg 60%
Vitamin B1 0.078mg 0.791mg 59%
Caffeine 230mg 0mg 58%
Fats 13.7g 49.67g 55%
Vitamin B6 0.118mg 0.79mg 52%
Selenium 14.3µg 34.4µg 37%
Monounsaturated fat 4.57g 18.759g 35%
Magnesium 499mg 351mg 35%
Copper 3.788mg 4.082mg 33%
Potassium 1524mg 468mg 31%
Calories 228kcal 573kcal 17%
Folate 32µg 97µg 16%
Vitamin B3 2.185mg 4.515mg 15%
Phosphorus 734mg 629mg 15%
Carbs 57.9g 23.45g 11%
Zinc 6.81mg 7.75mg 9%
Iron 13.86mg 14.55mg 9%
Saturated fat 8.07g 6.957g 5%
Protein 19.6g 17.73g 4%
Vitamin B5 0.254mg 0.05mg 4%
Vitamin K 2.5µg 0µg 2%
Choline 12mg 25.6mg 2%
Vitamin E 0.1mg 0.25mg 1%
Net carbs 20.9g 11.65g N/A
Sugar 1.75g 0.3g N/A
Sodium 21mg 11mg 0%
Vitamin B2 0.241mg 0.247mg 0%
Tryptophan 0.293mg 0.388mg 0%
Threonine 0.776mg 0.736mg 0%
Isoleucine 0.76mg 0.763mg 0%
Leucine 1.189mg 1.358mg 0%
Lysine 0.983mg 0.569mg 0%
Methionine 0.202mg 0.586mg 0%
Phenylalanine 0.941mg 0.94mg 0%
Valine 1.177mg 0.99mg 0%
Histidine 0.339mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 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 +146.9%
Contains more OtherOther +30%
Contains more FatsFats +262.6%
Contains more WaterWater +56.3%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 -13.8%
Contains more Mono. FatMonounsaturated fat +310.5%
Contains more Poly. FatPolyunsaturated fat +4848.4%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.