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Sesame vs Cheese - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 99mg)
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 0.18g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 642mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 11.91g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 8)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $2)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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.
Sesame Cheese
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Cheese
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
33
Sesame
23
Cheese
Mineral Summary Score
224
Sesame
67
Cheese

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
Sesame
8
:
0
Cheese
Contains more Iron +10292.9%
Contains more Calcium +37.3%
Contains more Potassium +515.8%
Contains more Magnesium +1200%
Contains more Copper +13506.7%
Contains more Zinc +112.9%
Contains more Phosphorus +38.2%
Contains less Sodium -98.3%
Contains more Iron +10292.9%
Contains more Calcium +37.3%
Contains more Potassium +515.8%
Contains more Magnesium +1200%
Contains more Copper +13506.7%
Contains more Zinc +112.9%
Contains more Phosphorus +38.2%
Contains less Sodium -98.3%

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
Sesame
3
:
7
Cheese
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +7552.5%
Contains more Vitamin B6 +1097%
Contains more Vitamin D +∞%
Contains more Vitamin A +13700%
Contains more Vitamin E +184%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B5 +720%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +7552.5%
Contains more Vitamin B6 +1097%
Contains more Vitamin D +∞%
Contains more Vitamin A +13700%
Contains more Vitamin E +184%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B5 +720%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

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
106%
Sesame
137%
Cheese
Carbohydrates
23%
Sesame
3%
Cheese
Fats
229%
Sesame
154%
Cheese

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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 Sesame Cheese Opinion
Calories 573 404 Sesame
Protein 17.73 22.87 Cheese
Fats 49.67 33.31 Sesame
Vitamin C 0 0
Carbs 23.45 3.09 Sesame
Cholesterol 0 99 Sesame
Vitamin D 0 24 Cheese
Iron 14.55 0.14 Sesame
Calcium 975 710 Sesame
Potassium 468 76 Sesame
Magnesium 351 27 Sesame
Sugars 0.3 0.48 Cheese
Fiber 11.8 0 Sesame
Copper 4.082 0.03 Sesame
Zinc 7.75 3.64 Sesame
Starch
Phosphorus 629 455 Sesame
Sodium 11 653 Sesame
Vitamin A 9 1242 Cheese
Vitamin E 0.25 0.71 Cheese
Vitamin D 0 0.6 Cheese
Vitamin B1 0.791 0.029 Sesame
Vitamin B2 0.247 0.428 Cheese
Vitamin B3 4.515 0.059 Sesame
Vitamin B5 0.05 0.41 Cheese
Vitamin B6 0.79 0.066 Sesame
Vitamin B12 0 1.1 Cheese
Vitamin K 0 2.4 Cheese
Folic acid (B9) 0 0
Trans Fat 0.917 Sesame
Saturated Fat 6.957 18.867 Sesame
Monounsaturated Fat 18.759 9.246 Sesame
Polyunsaturated fat 21.773 1.421 Sesame
Tryptophan 0.388 0.547 Cheese
Threonine 0.736 1.044 Cheese
Isoleucine 0.763 1.206 Cheese
Leucine 1.358 1.939 Cheese
Lysine 0.569 1.025 Cheese
Methionine 0.586 0.547 Sesame
Phenylalanine 0.94 1.074 Cheese
Valine 0.99 1.404 Cheese
Histidine 0.522 0.547 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.