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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 covers your daily need of 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.
Cocoa solids
Cocoa solids
4
:
6
Sesame
Sesame
Contains more Magnesium +42.2%
Contains more Phosphorus +16.7%
Contains more Potassium +225.6%
Contains more Manganese +56%
Contains more Calcium +661.7%
Contains less Sodium -47.6%
Contains more Zinc +13.8%
Contains more Selenium +140.6%
Equal in Iron - 14.55
Equal in Copper - 4.082
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Magnesium +42.2%
Contains more Phosphorus +16.7%
Contains more Potassium +225.6%
Contains more Manganese +56%
Contains more Calcium +661.7%
Contains less Sodium -47.6%
Contains more Zinc +13.8%
Contains more Selenium +140.6%
Equal in Iron - 14.55
Equal in Copper - 4.082

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.
Cocoa solids
Cocoa solids
2
:
7
Sesame
Sesame
Contains more Vitamin B5 +408%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B3 +106.6%
Contains more Vitamin B6 +569.5%
Contains more Folate +203.1%
Equal in Vitamin B2 - 0.247
Cocoa solids
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
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 B5 +408%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B3 +106.6%
Contains more Vitamin B6 +569.5%
Contains more Folate +203.1%
Equal in Vitamin B2 - 0.247

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa solids
Cocoa solids
3
:
2
Sesame
Sesame
Contains more Protein +10.5%
Contains more Carbs +146.9%
Contains more Other +30%
Contains more Fats +262.6%
Contains more Water +56.3%
Equal in Protein - 17.73
Cocoa solids
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
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 Protein +10.5%
Contains more Carbs +146.9%
Contains more Other +30%
Contains more Fats +262.6%
Contains more Water +56.3%
Equal in Protein - 17.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa solids
Cocoa solids
0
:
3
Sesame
Sesame
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +310.5%
Contains more Polyunsaturated fat +4848.4%
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +310.5%
Contains more Polyunsaturated fat +4848.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa solids Sesame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Sesame Opinion
Net carbs 20.9g 11.65g Cocoa solids
Protein 19.6g 17.73g Cocoa solids
Fats 13.7g 49.67g Sesame
Carbs 57.9g 23.45g Cocoa solids
Calories 228kcal 573kcal Sesame
Sugar 1.75g 0.3g Sesame
Fiber 37g 11.8g Cocoa solids
Calcium 128mg 975mg Sesame
Iron 13.86mg 14.55mg Sesame
Magnesium 499mg 351mg Cocoa solids
Phosphorus 734mg 629mg Cocoa solids
Potassium 1524mg 468mg Cocoa solids
Sodium 21mg 11mg Sesame
Zinc 6.81mg 7.75mg Sesame
Copper 3.788mg 4.082mg Sesame
Manganese 3.837mg 2.46mg Cocoa solids
Selenium 14.3µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.1mg 0.25mg Sesame
Vitamin B1 0.078mg 0.791mg Sesame
Vitamin B2 0.241mg 0.247mg Sesame
Vitamin B3 2.185mg 4.515mg Sesame
Vitamin B5 0.254mg 0.05mg Cocoa solids
Vitamin B6 0.118mg 0.79mg Sesame
Folate 32µg 97µg Sesame
Vitamin K 2.5µg 0µg Cocoa solids
Tryptophan 0.293mg 0.388mg Sesame
Threonine 0.776mg 0.736mg Cocoa solids
Isoleucine 0.76mg 0.763mg Sesame
Leucine 1.189mg 1.358mg Sesame
Lysine 0.983mg 0.569mg Cocoa solids
Methionine 0.202mg 0.586mg Sesame
Phenylalanine 0.941mg 0.94mg Cocoa solids
Valine 1.177mg 0.99mg Cocoa solids
Histidine 0.339mg 0.522mg Sesame
Saturated Fat 8.07g 6.957g Sesame
Monounsaturated Fat 4.57g 18.759g Sesame
Polyunsaturated fat 0.44g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids 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
16%
Cocoa solids
50%
Sesame
Minerals Daily Need Coverage Score
339%
Cocoa solids
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 1.113g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 24)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.