Sesame vs. Chocolate — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Sesame

Chocolate

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%

Contains more PotassiumPotassium

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

Sesame

Chocolate

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%
Contains more FolateFolate	+∞%

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	+∞%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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