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  6. Sesame vs. Cocoa bean

Sesame vs. Cocoa bean — In-Depth Nutrition Comparison

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How are sesame and cocoa bean different?

  • Sesame is higher in calcium, vitamin B1, copper, vitamin B6, and selenium; however, cocoa bean is richer in fiber, potassium, manganese, magnesium, and vitamin B2.
  • Daily need coverage for calcium for sesame is 86% higher.
  • Sesame contains 7 times more vitamin B1 than cocoa bean. While sesame contains 0.791mg of vitamin B1, cocoa bean contains only 0.11mg.

Seeds, sesame seeds, whole, dried and Cocoa, dry powder, unsweetened, processed with alkali are the varieties used in this article.

Infographic

Sesame vs Cocoa bean 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
5
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +778.4%
Contains more CopperCopper +13.2%
Contains more ZincZinc +21.7%
Contains less SodiumSodium -42.1%
Contains more SeleniumSelenium +160.6%
Contains more MagnesiumMagnesium +35.6%
Contains more PotassiumPotassium +436.1%
Contains more PhosphorusPhosphorus +15.7%
Contains more ManganeseManganese +51.9%
~equal in Iron ~15.52mg

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
6
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +619.1%
Contains more Vitamin B3Vitamin B3 +88.1%
Contains more Vitamin B6Vitamin B6 +569.5%
Contains more FolateFolate +203.1%
Contains more CholineCholine +124.6%
Contains more Vitamin B2Vitamin B2 +86.2%
Contains more Vitamin B5Vitamin B5 +408%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Cocoa bean DV% diff.
Polyunsaturated fat 21.773g 0.42g 142%
Calcium 975mg 111mg 86%
Fiber 11.8g 29.8g 72%
Potassium 468mg 2509mg 60%
Vitamin B1 0.791mg 0.11mg 57%
Manganese 2.46mg 3.737mg 56%
Fats 49.67g 13.1g 56%
Copper 4.082mg 3.607mg 53%
Vitamin B6 0.79mg 0.118mg 52%
Selenium 34.4µg 13.2µg 39%
Monounsaturated fat 18.759g 4.39g 36%
Magnesium 351mg 476mg 30%
Caffeine 0mg 78mg 20%
Calories 573kcal 220kcal 18%
Vitamin B2 0.247mg 0.46mg 16%
Folate 97µg 32µg 16%
Phosphorus 629mg 728mg 14%
Zinc 7.75mg 6.37mg 13%
Vitamin B3 4.515mg 2.4mg 13%
Iron 14.55mg 15.52mg 12%
Carbs 23.45g 58.3g 12%
Saturated fat 6.957g 7.76g 4%
Vitamin B5 0.05mg 0.254mg 4%
Choline 25.6mg 11.4mg 3%
Vitamin K 0µg 2.4µg 2%
Protein 17.73g 18.1g 1%
Vitamin E 0.25mg 0.1mg 1%
Net carbs 11.65g 28.5g N/A
Sugar 0.3g 1.76g N/A
Sodium 11mg 19mg 0%
Tryptophan 0.388mg 0.271mg 0%
Threonine 0.736mg 0.716mg 0%
Isoleucine 0.763mg 0.701mg 0%
Leucine 1.358mg 1.097mg 0%
Lysine 0.569mg 0.907mg 0%
Methionine 0.586mg 0.187mg 0%
Phenylalanine 0.94mg 0.869mg 0%
Valine 0.99mg 1.086mg 0%
Histidine 0.522mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +279.2%
Contains more WaterWater +73.7%
Contains more CarbsCarbs +148.6%
Contains more OtherOther +74.9%
~equal in Protein ~18.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +327.3%
Contains more Poly. FatPolyunsaturated fat +5084%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.