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  6. Sesame vs. White chocolate

Sesame vs. White chocolate — In-Depth Nutrition Comparison

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Significant differences between sesame and white chocolate

  • The amount of copper, iron, manganese, magnesium, calcium, phosphorus, zinc, vitamin B1, and vitamin B6 in sesame is higher than in white chocolate.
  • Sesame covers your daily copper needs 447% more than white chocolate.
  • White chocolate has 308 times less manganese than sesame. Sesame has 2.46mg of manganese, while white chocolate has 0.008mg.
  • Sesame contains less saturated fat.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Candies, white chocolate.

Infographic

Sesame vs White 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
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +2825%
Contains more CalciumCalcium +389.9%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +5962.5%
Contains more CopperCopper +6703.3%
Contains more ZincZinc +947.3%
Contains more PhosphorusPhosphorus +257.4%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +30650%
Contains more SeleniumSelenium +664.4%

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
4
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +1155.6%
Contains more Vitamin B3Vitamin B3 +506%
Contains more Vitamin B6Vitamin B6 +1310.7%
Contains more FolateFolate +1285.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B5Vitamin B5 +1116%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +15.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sesame White chocolate DV% diff.
Copper 4.082mg 0.06mg 447%
Iron 14.55mg 0.24mg 179%
Polyunsaturated fat 21.773g 1.013g 138%
Manganese 2.46mg 0.008mg 107%
Magnesium 351mg 12mg 81%
Calcium 975mg 199mg 78%
Phosphorus 629mg 176mg 65%
Zinc 7.75mg 0.74mg 64%
Vitamin B1 0.791mg 0.063mg 61%
Saturated fat 6.957g 19.412g 57%
Vitamin B6 0.79mg 0.056mg 56%
Selenium 34.4µg 4.5µg 54%
Fiber 11.8g 0.2g 46%
Fats 49.67g 32.09g 27%
Vitamin B3 4.515mg 0.745mg 24%
Monounsaturated fat 18.759g 9.097g 24%
Protein 17.73g 5.87g 24%
Vitamin B12 0µg 0.56µg 23%
Folate 97µg 7µg 23%
Carbs 23.45g 59.24g 12%
Vitamin B5 0.05mg 0.608mg 11%
Vitamin K 0µg 9.1µg 8%
Cholesterol 0mg 21mg 7%
Potassium 468mg 286mg 5%
Vitamin E 0.25mg 0.96mg 5%
Vitamin B2 0.247mg 0.282mg 3%
Sodium 11mg 90mg 3%
Calories 573kcal 539kcal 2%
Vitamin A 0µg 9µg 1%
Choline 25.6mg 29.5mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 11.65g 59.04g N/A
Sugar 0.3g 59g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +202%
Contains more FatsFats +54.8%
Contains more WaterWater +260.8%
Contains more OtherOther +197.3%
Contains more CarbsCarbs +152.6%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +106.2%
Contains more Poly. FatPolyunsaturated fat +2049.4%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.