Chocolate vs. Sesame — In-Depth Nutrition Comparison

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A recap on the differences between chocolate and sesame

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.
Sesame contains 3 times less saturated fat than chocolate. Chocolate contains 18.519g of saturated fat, while sesame contains 6.957g.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Seeds, sesame seeds, whole, dried.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chocolate

Sesame

Contains more PotassiumPotassium

+19.4%

Contains more MagnesiumMagnesium	+140.4%
Contains more CalciumCalcium	+1641.1%
Contains more IronIron	+81.4%
Contains more CopperCopper	+297.1%
Contains more ZincZinc	+285.6%
Contains more PhosphorusPhosphorus	+205.3%
Contains less SodiumSodium	-54.2%
Contains more ManganeseManganese	+73.4%
Contains more SeleniumSelenium	+1046.7%

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.

Chocolate

Sesame

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+116%
Contains more Vitamin B5Vitamin B5	+494%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+3064%
Contains more Vitamin B2Vitamin B2	+394%
Contains more Vitamin B3Vitamin B3	+522.8%
Contains more Vitamin B6Vitamin B6	+1781%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.028mg	4.082mg	339%
Polyunsaturated fat	1.092g	21.773g	138%
Calcium	56mg	975mg	92%
Iron	8.02mg	14.55mg	82%
Vitamin B1	0.025mg	0.791mg	64%
Phosphorus	206mg	629mg	60%
Vitamin B6	0.042mg	0.79mg	58%
Selenium	3µg	34.4µg	57%
Saturated fat	18.519g	6.957g	53%
Zinc	2.01mg	7.75mg	52%
Magnesium	146mg	351mg	49%
Manganese	1.419mg	2.46mg	45%
Fats	31.28g	49.67g	28%
Protein	4.88g	17.73g	26%
Vitamin B3	0.725mg	4.515mg	24%
Folate		97µg	24%
Monounsaturated fat	9.54g	18.759g	23%
Fiber	7g	11.8g	19%
Vitamin B2	0.05mg	0.247mg	15%
Carbs	61.17g	23.45g	13%
Caffeine	43mg	0mg	11%
Vitamin B12	0.23µg	0µg	10%
Vitamin K	8.1µg	0µg	7%
Vitamin B5	0.297mg	0.05mg	5%
Choline		25.6mg	5%
Cholesterol	8mg	0mg	3%
Potassium	559mg	468mg	3%
Vitamin E	0.54mg	0.25mg	2%
Calories	546kcal	573kcal	1%
Sodium	24mg	11mg	1%
Protein per 100 calories	0.89g	3.1g	N/A
Calories per 10 g protein	1119kcal	323kcal	N/A
Weight per 100 calories	18g	17g	N/A
Unsaturated / Saturated Fat ratio	0.57	5.8	N/A
Net carbs	54.17g	11.65g	N/A
Sugar	47.9g	0.3g	N/A
Vitamin A	2µg	0µg	0%
Trans fat	0.112g		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%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.085g		N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	0.947g		N/A