Sesame Seeds vs. Bittersweet Chocolate
Nutrition comparison of Sesame Seeds and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and bittersweet chocolate:
- Both bittersweet chocolate and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, bittersweet chocolate contains more pantothenic acid.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and sesame seeds are high in calories. Bittersweet chocolate has 14% more calories than sesame seed - bittersweet chocolate has 642 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is similar to bittersweet chocolate for protein, carbs and fat. Sesame seeds has a macronutrient ratio of 11:17:72 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Bittersweet Chocolate | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 17% | 18% |
| Fat | 72% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Bittersweet chocolate and sesame seeds contain similar amounts of carbs - bittersweet chocolate has 28.4g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both bittersweet chocolate and sesame seeds are high in dietary fiber. Bittersweet chocolate has 19% more dietary fiber than sesame seed - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Bittersweet chocolate and sesame seeds contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both bittersweet chocolate and sesame seeds are high in protein. Sesame seed has 18% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Both bittersweet chocolate and sesame seeds are high in saturated fat. Bittersweet chocolate has 380% more saturated fat than sesame seed - bittersweet chocolate has 32.3g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
cholesterol
Both bittersweet chocolate and sesame seeds are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and bittersweet chocolate contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate has more Vitamin E than sesame seed - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than sesame seed - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, bittersweet chocolate contains more pantothenic acid.
| Sesame Seeds | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.803 MG | 0.147 MG |
| Riboflavin | 0.251 MG | 0.1 MG |
| Niacin | 4.581 MG | 1.355 MG |
| Pantothenic acid | 0.051 MG | 0.168 MG |
| Vitamin B6 | 0.802 MG | 0.027 MG |
| Folate | 98 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and sesame seeds are high in calcium. Sesame seed has 879% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both bittersweet chocolate and sesame seeds are high in iron. Bittersweet chocolate has 18% more iron than sesame seed - bittersweet chocolate has 17.4mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both bittersweet chocolate and sesame seeds are high in potassium. Bittersweet chocolate has 75% more potassium than sesame seed - bittersweet chocolate has 830mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than bittersweet chocolate per 100 grams.
| Sesame Seeds | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.117 G |
| Total | 0.363 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than bittersweet chocolate per 100 grams.
| Sesame Seeds | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 20.654 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 20.654 G | 1.988 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Sesame Seeds g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or sesame seeds contain more calories in 100 grams?Both bittersweet chocolate and sesame seeds are high in calories. Bittersweet chocolate has 10% more calories than sesame seed - bittersweet chocolate has 642 calories in 100g and sesame seed has 565 calories.
Does bittersweet chocolate or sesame seeds contain more calcium?
Both bittersweet chocolate and sesame seeds are high in calcium. Sesame seed has 880% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does bittersweet chocolate or sesame seeds contain more iron?
Both bittersweet chocolate and sesame seeds are high in iron. Bittersweet chocolate has 20% more iron than sesame seed - bittersweet chocolate has 17.4mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does bittersweet chocolate or sesame seeds contain more potassium?
Both bittersweet chocolate and sesame seeds are high in potassium. Bittersweet chocolate has 80% more potassium than sesame seed - bittersweet chocolate has 830mg of potassium in 100 grams and sesame seed has 475mg of potassium.