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Sesame vs. Chocolate — In-Depth Nutrition Comparison

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A recap on differences between Sesame and Chocolate

  • 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.
  • Chocolate contains 32 times less Vitamin B1 than Sesame. Sesame contains 0.791mg of Vitamin B1, while Chocolate contains 0.025mg.
  • Sesame has less Saturated Fat.

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

Infographic

Sesame vs Chocolate 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.
Sesame
Sesame
9
:
1
Chocolate
Chocolate
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%
Contains more Potassium +19.4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
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%
Contains more Potassium +19.4%

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.
Sesame
Sesame
7
:
5
Chocolate
Chocolate
Contains more Vitamin B1 +3064%
Contains more Vitamin B2 +394%
Contains more Vitamin B3 +522.8%
Contains more Vitamin B6 +1781%
Contains more Vitamin A +455.6%
Contains more Vitamin E +116%
Contains more Vitamin B5 +494%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
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%
Contains more Vitamin B1 +3064%
Contains more Vitamin B2 +394%
Contains more Vitamin B3 +522.8%
Contains more Vitamin B6 +1781%
Contains more Vitamin A +455.6%
Contains more Vitamin E +116%
Contains more Vitamin B5 +494%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Chocolate
Chocolate
Contains more Protein +263.3%
Contains more Fats +58.8%
Contains more Water +383.5%
Contains more Other +162.4%
Contains more Carbs +160.9%
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
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
Contains more Protein +263.3%
Contains more Fats +58.8%
Contains more Water +383.5%
Contains more Other +162.4%
Contains more Carbs +160.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
:
0
Chocolate
Chocolate
Contains less Saturated Fat -62.4%
Contains more Monounsaturated Fat +96.6%
Contains more Polyunsaturated fat +1893.9%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 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.
Sesame Chocolate
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 Sesame Chocolate Opinion
Net carbs 11.65g 54.17g Chocolate
Protein 17.73g 4.88g Sesame
Fats 49.67g 31.28g Sesame
Carbs 23.45g 61.17g Chocolate
Calories 573kcal 546kcal Sesame
Sugar 0.3g 47.9g Sesame
Fiber 11.8g 7g Sesame
Calcium 975mg 56mg Sesame
Iron 14.55mg 8.02mg Sesame
Magnesium 351mg 146mg Sesame
Phosphorus 629mg 206mg Sesame
Potassium 468mg 559mg Chocolate
Sodium 11mg 24mg Sesame
Zinc 7.75mg 2.01mg Sesame
Copper 4.082mg 1.028mg Sesame
Manganese 2.46mg 1.419mg Sesame
Selenium 34.4µg 3µg Sesame
Vitamin A 9IU 50IU Chocolate
Vitamin A RAE 0µg 2µg Chocolate
Vitamin E 0.25mg 0.54mg Chocolate
Vitamin B1 0.791mg 0.025mg Sesame
Vitamin B2 0.247mg 0.05mg Sesame
Vitamin B3 4.515mg 0.725mg Sesame
Vitamin B5 0.05mg 0.297mg Chocolate
Vitamin B6 0.79mg 0.042mg Sesame
Folate 97µg Sesame
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg 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 0mg 8mg Sesame
Trans Fat 0.112g Sesame
Saturated Fat 6.957g 18.519g Sesame
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 18.759g 9.54g Sesame
Polyunsaturated fat 21.773g 1.092g 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
Sesame Chocolate
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
50%
Sesame
10%
Chocolate
Minerals Daily Need Coverage Score
348%
Sesame
116%
Chocolate

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