Sesame Seeds vs. Cocoa Powder
Nutrition comparison of Sesame Seeds and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and cocoa powder:
- Both cocoa powder and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, cocoa powder contains more pantothenic acid.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and sesame seeds are high in calories. Sesame seed has 148% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Cocoa Powder | |
|---|---|---|
| Protein | 11% | 19% |
| Carbohydrates | 17% | 54% |
| Fat | 72% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and sesame seed has 56% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both cocoa powder and sesame seeds are high in dietary fiber. Cocoa powder has 164% more dietary fiber than sesame seed - cocoa powder has 37g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both cocoa powder and sesame seeds are high in protein. Cocoa powder has 16% more protein than sesame seed - cocoa powder has 19.6g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Both cocoa powder and sesame seeds are high in saturated fat. Cocoa powder has 20% more saturated fat than sesame seed - cocoa powder has 8.1g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and cocoa powder contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and sesame seeds contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Cocoa powder and sesame seeds contain similar amounts of Vitamin K - cocoa powder has 2.5ug 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, cocoa powder contains more pantothenic acid. Both sesame seeds and cocoa powder contain significant amounts of riboflavin.
| Sesame Seeds | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.803 MG | 0.078 MG |
| Riboflavin | 0.251 MG | 0.241 MG |
| Niacin | 4.581 MG | 2.185 MG |
| Pantothenic acid | 0.051 MG | 0.254 MG |
| Vitamin B6 | 0.802 MG | 0.118 MG |
| Folate | 98 UG | 32 UG |
Minerals
calcium
Both cocoa powder and sesame seeds are high in calcium. Sesame seed has 673% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both cocoa powder and sesame seeds are high in iron. Sesame seed has a little more iron (6%) than cocoa powder by weight - cocoa powder has 13.9mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both cocoa powder and sesame seeds are high in potassium. Cocoa powder has 221% more potassium than sesame seed - cocoa powder has 1524mg 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 cocoa powder per 100 grams.
| Sesame Seeds | Cocoa Powder | |
|---|---|---|
| linoleic acid | 20.654 G | 0.44 G |
| Total | 20.654 G | 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Sesame Seeds g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 cocoa powder or sesame seeds contain more calories in 100 grams?Both cocoa powder and sesame seeds are high in calories. Sesame seed has 150% more calories than cocoa powder - cocoa powder has 228 calories in 100g and sesame seed has 565 calories.
Does cocoa powder or sesame seeds have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and sesame seed has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does cocoa powder or sesame seeds contain more calcium?
Both cocoa powder and sesame seeds are high in calcium. Sesame seed has 670% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does cocoa powder or sesame seeds contain more iron?
Both cocoa powder and sesame seeds are high in iron. Sesame seed has a little more iron ( 10%) than cocoa powder by weight - cocoa powder has 13.9mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does cocoa powder or sesame seeds contain more potassium?
Both cocoa powder and sesame seeds are high in potassium. Cocoa powder has 220% more potassium than sesame seed - cocoa powder has 1524mg of potassium in 100 grams and sesame seed has 475mg of potassium.