Sesame Seeds vs. Chocolate Hazelnut Spread
Nutrition comparison of Sesame Seeds and Chocolate Hazelnut Spread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
chocolate hazelnut spread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and chocolate hazelnut spread:
- Both chocolate hazelnut spread and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Chocolate hazelnut spread has signficantly more Vitamin E than sesame seed.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, chocolate hazelnut spread contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chocolate hazelnut spread and sesame seeds are high in calories. Sesame seed has a little more calories (5%) than chocolate hazelnut spread by weight - chocolate hazelnut spread has 539 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to chocolate hazelnut spread per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for chocolate hazelnut spread, 4:46:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Chocolate Hazelnut Spread | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 17% | 46% |
| Fat | 72% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Chocolate hazelnut spread is high in carbohydrates and sesame seed has 59% less carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both chocolate hazelnut spread and sesame seeds are high in dietary fiber. Sesame seed has 159% more dietary fiber than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Chocolate hazelnut spread is high in sugar and sesame seed has less sugar than chocolate hazelnut spread - chocolate hazelnut spread has 54.1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 213% more protein than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Both chocolate hazelnut spread and sesame seeds are high in saturated fat. Chocolate hazelnut spread has 323% more saturated fat than sesame seed - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Chocolate hazelnut spread and sesame seeds contain similar amounts of Vitamin A - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Chocolate hazelnut spread has signficantly more Vitamin E than sesame seed - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Chocolate hazelnut spread and sesame seeds contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, chocolate hazelnut spread contains more pantothenic acid and Vitamin B12. Both sesame seeds and chocolate hazelnut spread contain significant amounts of riboflavin.
| Sesame Seeds | Chocolate Hazelnut Spread | |
|---|---|---|
| Thiamin | 0.803 MG | 0.085 MG |
| Riboflavin | 0.251 MG | 0.17 MG |
| Niacin | 4.581 MG | 0.427 MG |
| Pantothenic acid | 0.051 MG | 0.357 MG |
| Vitamin B6 | 0.802 MG | 0.082 MG |
| Folate | 98 UG | 14 UG |
| Vitamin B12 | ~ | 0.27 UG |
Minerals
calcium
Both chocolate hazelnut spread and sesame seeds are high in calcium. Sesame seed has 816% more calcium than chocolate hazelnut spread - chocolate hazelnut spread has 108mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both chocolate hazelnut spread and sesame seeds are high in iron. Sesame seed has 237% more iron than chocolate hazelnut spread - chocolate hazelnut spread has 4.4mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both chocolate hazelnut spread and sesame seeds are high in potassium. Sesame seed has 17% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than chocolate hazelnut spread per 100 grams.
| Sesame Seeds | Chocolate Hazelnut Spread | |
|---|---|---|
| linoleic acid | 20.654 G | ~ |
| other omega 6 | ~ | 1.877 G |
| Total | 20.654 G | 1.877 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 Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) .
Sesame Seeds g
()
|
Daily Values (%) |
Chocolate Hazelnut Spread g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 chocolate hazelnut spread or sesame seeds contain more calories in 100 grams?Both chocolate hazelnut spread and sesame seeds are high in calories. Sesame seed has a little more calories ( 10%) than chocolate hazelnut spread by weight - chocolate hazelnut spread has 539 calories in 100g and sesame seed has 565 calories.
Does chocolate hazelnut spread or sesame seeds have more carbohydrates?
By weight, chocolate hazelnut spread is high in carbohydrates and sesame seed has 60% fewer carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does chocolate hazelnut spread or sesame seeds contain more calcium?
Both chocolate hazelnut spread and sesame seeds are high in calcium. Sesame seed has 820% more calcium than chocolate hazelnut spread - chocolate hazelnut spread has 108mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does chocolate hazelnut spread or sesame seeds contain more iron?
Both chocolate hazelnut spread and sesame seeds are high in iron. Sesame seed has 240% more iron than chocolate hazelnut spread - chocolate hazelnut spread has 4.4mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does chocolate hazelnut spread or sesame seeds contain more potassium?
Both chocolate hazelnut spread and sesame seeds are high in potassium. Sesame seed has 20% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium in 100 grams and sesame seed has 475mg of potassium.