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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
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 Potassium +19.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
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 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 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%
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 +∞%

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 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
Starch g g
Fructose g 0g Chocolate
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
Vitamin A 9IU 50IU Chocolate
Vitamin E 0.25mg 0.54mg Chocolate
Vitamin D 0IU IU Sesame
Vitamin D 0µg µg Sesame
Vitamin C 0mg mg Sesame
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 µg Sesame
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg Chocolate
Tryptophan 0.388mg mg Sesame
Threonine 0.736mg mg Sesame
Isoleucine 0.763mg mg Sesame
Leucine 1.358mg mg Sesame
Lysine 0.569mg mg Sesame
Methionine 0.586mg mg Sesame
Phenylalanine 0.94mg mg Sesame
Valine 0.99mg mg Sesame
Histidine 0.522mg mg Sesame
Cholesterol 0mg 8mg Sesame
Trans Fat g 0.112g Sesame
Saturated Fat 6.957g 18.519g Sesame
Monounsaturated Fat 18.759g 9.54g Sesame
Polyunsaturated fat 21.773g 1.092g Sesame

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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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

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

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.