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Sesame vs. Chocolate brownie — In-Depth Nutrition Comparison

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What are the differences between sesame and chocolate brownie?

  • Sesame is richer than chocolate brownie in copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and selenium.
  • Sesame's daily need coverage for copper is 410% more.
  • Sesame has 17 times more calcium than chocolate brownie. While sesame has 975mg of calcium, chocolate brownie has only 57mg.

We used Seeds, sesame seeds, whole, dried and Cookies, brownies, prepared from recipe types in this article.

Infographic

Sesame vs Chocolate brownie 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more MagnesiumMagnesium +562.3%
Contains more CalciumCalcium +1610.5%
Contains more PotassiumPotassium +165.9%
Contains more IronIron +690.8%
Contains more CopperCopper +952.1%
Contains more ZincZinc +699%
Contains more PhosphorusPhosphorus +376.5%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +319.1%
Contains more SeleniumSelenium +199.1%

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
7
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%
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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +461%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +359.8%
Contains more Vitamin B6Vitamin B6 +740.4%
Contains more FolateFolate +234.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +556%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +186%
Contains more FatsFats +70.7%
Contains more OtherOther +134.7%
Contains more CarbsCarbs +114.1%
Contains more WaterWater +168.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains more Mono. FatMonounsaturated fat +73.1%
Contains more Poly. FatPolyunsaturated fat +131.3%
~equal in Saturated fat ~7.319g

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 brownie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sesame Chocolate brownie DV% diff.
Copper 4.082mg 0.388mg 410%
Iron 14.55mg 1.84mg 159%
Calcium 975mg 57mg 92%
Polyunsaturated fat 21.773g 9.412g 82%
Manganese 2.46mg 0.587mg 81%
Phosphorus 629mg 132mg 71%
Magnesium 351mg 53mg 71%
Zinc 7.75mg 0.97mg 62%
Vitamin B1 0.791mg 0.141mg 54%
Vitamin B6 0.79mg 0.094mg 54%
Fiber 11.8g 47%
Selenium 34.4µg 11.5µg 42%
Fats 49.67g 29.1g 32%
Cholesterol 0mg 73mg 24%
Protein 17.73g 6.2g 23%
Vitamin B3 4.515mg 0.982mg 22%
Monounsaturated fat 18.759g 10.839g 20%
Vitamin A 0µg 176µg 20%
Folate 97µg 29µg 17%
Sodium 11mg 343mg 14%
Potassium 468mg 176mg 9%
Carbs 23.45g 50.2g 9%
Vitamin B12 0µg 0.16µg 7%
Vitamin B5 0.05mg 0.328mg 6%
Choline 25.6mg 5%
Calories 573kcal 466kcal 5%
Vitamin B2 0.247mg 0.19mg 4%
Vitamin E 0.25mg 2%
Saturated fat 6.957g 7.319g 2%
Vitamin C 0mg 0.3mg 0%
Net carbs 11.65g 50.2g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0.078mg 0%
Threonine 0.736mg 0.228mg 0%
Isoleucine 0.763mg 0.265mg 0%
Leucine 1.358mg 0.447mg 0%
Lysine 0.569mg 0.283mg 0%
Methionine 0.586mg 0.132mg 0%
Phenylalanine 0.94mg 0.298mg 0%
Valine 0.99mg 0.323mg 0%
Histidine 0.522mg 0.136mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Chocolate brownie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
18%
Chocolate brownie
Minerals Daily Need Coverage Score
348%
Sesame
54%
Chocolate brownie

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Sesame
Sesame is lower in Saturated fat (difference - 0.362g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Chocolate brownie
Chocolate brownie is lower in glycemic index (difference - 42)
Which food is cheaper?
Chocolate brownie
Chocolate brownie is cheaper (difference - $4)

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 brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.