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  6. Sesame vs. Cocoa solids

Sesame vs. Cocoa solids — In-Depth Nutrition Comparison

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How are sesame and cocoa solids different?

  • Sesame is richer in calcium, vitamin B1, fats, vitamin B6, selenium, and copper, while cocoa solids are higher in fiber, manganese, magnesium, and potassium.
  • Cocoa solids cover your daily need for fiber 101% more than sesame.
  • Sesame contains 10 times more vitamin B1 than cocoa solids. Sesame contains 0.791mg of vitamin B1, while cocoa solids contain 0.078mg.

Seeds, sesame seeds, whole, dried and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Sesame vs Cocoa solids infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Sesame
Sesame
4
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +661.7%
Contains more ZincZinc +13.8%
Contains less SodiumSodium -47.6%
Contains more SeleniumSelenium +140.6%
Contains more MagnesiumMagnesium +42.2%
Contains more PotassiumPotassium +225.6%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +56%
~equal in Iron ~13.86mg
~equal in Copper ~3.788mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2% 20% 56% 41% 15% 27% 0% 6.3% 24%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +914.1%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B6Vitamin B6 +569.5%
Contains more FolateFolate +203.1%
Contains more Vitamin B5Vitamin B5 +408%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.241mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Cocoa solids DV% diff.
Polyunsaturated fat 21.773g 0.44g 142%
Fiber 11.8g 37g 101%
Calcium 975mg 128mg 85%
Manganese 2.46mg 3.837mg 60%
Vitamin B1 0.791mg 0.078mg 59%
Caffeine 0mg 230mg 58%
Fats 49.67g 13.7g 55%
Vitamin B6 0.79mg 0.118mg 52%
Selenium 34.4µg 14.3µg 37%
Magnesium 351mg 499mg 35%
Monounsaturated fat 18.759g 4.57g 35%
Copper 4.082mg 3.788mg 33%
Potassium 468mg 1524mg 31%
Calories 573kcal 228kcal 17%
Folate 97µg 32µg 16%
Phosphorus 629mg 734mg 15%
Vitamin B3 4.515mg 2.185mg 15%
Carbs 23.45g 57.9g 11%
Iron 14.55mg 13.86mg 9%
Zinc 7.75mg 6.81mg 9%
Saturated fat 6.957g 8.07g 5%
Protein 17.73g 19.6g 4%
Vitamin B5 0.05mg 0.254mg 4%
Vitamin K 0µg 2.5µg 2%
Choline 25.6mg 12mg 2%
Vitamin E 0.25mg 0.1mg 1%
Protein per 100 calories 3.1g 8.6g N/A
Calories per 10 g protein 323kcal 116kcal N/A
Weight per 100 calories 17g 44g N/A
Unsaturated / Saturated Fat ratio 5.8 0.62 N/A
Net carbs 11.65g 20.9g N/A
Sugar 0.3g 1.75g N/A
Sodium 11mg 21mg 0%
Vitamin B2 0.247mg 0.241mg 0%
Tryptophan 0.388mg 0.293mg 0%
Threonine 0.736mg 0.776mg 0%
Isoleucine 0.763mg 0.76mg 0%
Leucine 1.358mg 1.189mg 0%
Lysine 0.569mg 0.983mg 0%
Methionine 0.586mg 0.202mg 0%
Phenylalanine 0.94mg 0.941mg 0%
Valine 0.99mg 1.177mg 0%
Histidine 0.522mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +262.6%
Contains more WaterWater +56.3%
Contains more ProteinProtein +10.5%
Contains more CarbsCarbs +146.9%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +310.5%
Contains more Poly. FatPolyunsaturated fat +4848.4%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.