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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
Contains more Iron +81.4%
Contains more Calcium +1641.1%
Contains more Magnesium +140.4%
Contains more Copper +297.1%
Contains more Zinc +285.6%
Contains more Phosphorus +205.3%
Contains less Sodium -54.2%
Contains more Potassium +19.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Contains more Iron +81.4%
Contains more Calcium +1641.1%
Contains more Magnesium +140.4%
Contains more Copper +297.1%
Contains more Zinc +285.6%
Contains more Phosphorus +205.3%
Contains less Sodium -54.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
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 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
10
Chocolate
Mineral Summary Score
372
Sesame
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
29%
Chocolate
Carbohydrates
23%
Sesame
61%
Chocolate
Fats
229%
Sesame
144%
Chocolate

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 8mg)
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 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.

All nutrients comparison - raw data values

Nutrient Sesame Chocolate Opinion
Calories 573 546 Sesame
Protein 17.73 4.88 Sesame
Fats 49.67 31.28 Sesame
Vitamin C 0 Sesame
Carbs 23.45 61.17 Chocolate
Cholesterol 0 8 Sesame
Vitamin D 0 Sesame
Iron 14.55 8.02 Sesame
Calcium 975 56 Sesame
Potassium 468 559 Chocolate
Magnesium 351 146 Sesame
Sugar 0.3 47.9 Sesame
Fiber 11.8 7 Sesame
Copper 4.082 1.028 Sesame
Zinc 7.75 2.01 Sesame
Starch
Phosphorus 629 206 Sesame
Sodium 11 24 Sesame
Vitamin A 9 50 Chocolate
Vitamin E 0.25 0.54 Chocolate
Vitamin D 0 Sesame
Vitamin B1 0.791 0.025 Sesame
Vitamin B2 0.247 0.05 Sesame
Vitamin B3 4.515 0.725 Sesame
Vitamin B5 0.05 0.297 Chocolate
Vitamin B6 0.79 0.042 Sesame
Vitamin B12 0 0.23 Chocolate
Vitamin K 0 8.1 Chocolate
Folate 97 Sesame
Trans Fat 0.112 Sesame
Saturated Fat 6.957 18.519 Sesame
Monounsaturated Fat 18.759 9.54 Sesame
Polyunsaturated fat 21.773 1.092 Sesame
Tryptophan 0.388 Sesame
Threonine 0.736 Sesame
Isoleucine 0.763 Sesame
Leucine 1.358 Sesame
Lysine 0.569 Sesame
Methionine 0.586 Sesame
Phenylalanine 0.94 Sesame
Valine 0.99 Sesame
Histidine 0.522 Sesame
Fructose 0 Chocolate

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.