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Romano cheese vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 104mg)
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 0.43g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1422mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 10.158g)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 8)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Sesame
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Romano cheese Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
17
Romano cheese
33
Sesame
Mineral Summary Score
104
Romano cheese
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Sesame
Contains more Phosphorus +20.8%
Contains more Iron +1789.6%
Contains more Potassium +444.2%
Contains more Magnesium +756.1%
Contains more Copper +13506.7%
Contains more Zinc +200.4%
Contains less Sodium -99.2%
Equal in Calcium - 975
Contains more Phosphorus +20.8%
Contains more Iron +1789.6%
Contains more Potassium +444.2%
Contains more Magnesium +756.1%
Contains more Copper +13506.7%
Contains more Zinc +200.4%
Contains less Sodium -99.2%
Equal in Calcium - 975

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Sesame
Contains more Vitamin D +∞%
Contains more Vitamin A +4511.1%
Contains more Vitamin B2 +49.8%
Contains more Vitamin B5 +748%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +2037.8%
Contains more Vitamin B3 +5763.6%
Contains more Vitamin B6 +829.4%
Equal in Vitamin E - 0.25
Contains more Vitamin D +∞%
Contains more Vitamin A +4511.1%
Contains more Vitamin B2 +49.8%
Contains more Vitamin B5 +748%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +2037.8%
Contains more Vitamin B3 +5763.6%
Contains more Vitamin B6 +829.4%
Equal in Vitamin E - 0.25

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
191%
Romano cheese
106%
Sesame
Carbohydrates
4%
Romano cheese
23%
Sesame
Fats
124%
Romano cheese
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Romano cheese Sesame Opinion
Calories 387 573 Sesame
Protein 31.8 17.73 Romano cheese
Fats 26.94 49.67 Sesame
Vitamin C 0 0
Carbs 3.63 23.45 Sesame
Cholesterol 104 0 Sesame
Vitamin D 20 0 Romano cheese
Iron 0.77 14.55 Sesame
Calcium 1064 975 Romano cheese
Potassium 86 468 Sesame
Magnesium 41 351 Sesame
Sugars 0.73 0.3 Romano cheese
Fiber 0 11.8 Sesame
Copper 0.03 4.082 Sesame
Zinc 2.58 7.75 Sesame
Starch
Phosphorus 760 629 Romano cheese
Sodium 1433 11 Sesame
Vitamin A 415 9 Romano cheese
Vitamin E 0.23 0.25 Sesame
Vitamin D 0.5 0 Romano cheese
Vitamin B1 0.037 0.791 Sesame
Vitamin B2 0.37 0.247 Romano cheese
Vitamin B3 0.077 4.515 Sesame
Vitamin B5 0.424 0.05 Romano cheese
Vitamin B6 0.085 0.79 Sesame
Vitamin B12 1.12 0 Romano cheese
Vitamin K 2.2 0 Romano cheese
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 17.115 6.957 Sesame
Monounsaturated Fat 7.838 18.759 Sesame
Polyunsaturated fat 0.593 21.773 Sesame
Tryptophan 0.429 0.388 Romano cheese
Threonine 1.171 0.736 Romano cheese
Isoleucine 1.685 0.763 Romano cheese
Leucine 3.071 1.358 Romano cheese
Lysine 2.941 0.569 Romano cheese
Methionine 0.852 0.586 Romano cheese
Phenylalanine 1.71 0.94 Romano cheese
Valine 2.183 0.99 Romano cheese
Histidine 1.231 0.522 Romano cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.