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Blue cheese vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between blue cheese and sesame?

  • Blue cheese is higher in vitamin B12, yet sesame is higher in copper, iron, manganese, magnesium, vitamin B1, vitamin B6, and fiber.
  • Sesame's daily need coverage for copper is 449% more.
  • The amount of sodium in sesame is lower.

We used Cheese, blue and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Blue cheese vs Sesame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +1426.1%
Contains more CalciumCalcium +84.7%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +4593.5%
Contains more CopperCopper +10105%
Contains more ZincZinc +191.4%
Contains more PhosphorusPhosphorus +62.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +27233.3%
Contains more SeleniumSelenium +137.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Sesame
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B5Vitamin B5 +3358%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2627.6%
Contains more Vitamin B3Vitamin B3 +344.4%
Contains more Vitamin B6Vitamin B6 +375.9%
Contains more FolateFolate +169.4%
Contains more CholineCholine +66.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more ProteinProtein +20.7%
Contains more WaterWater +804.3%
Contains more OtherOther +14.6%
Contains more FatsFats +72.8%
Contains more CarbsCarbs +902.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Mono. FatMonounsaturated fat +141.2%
Contains more Poly. FatPolyunsaturated fat +2621.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blue cheese Sesame
Lower in Cholesterol ok
Lower in Sugar 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 Equal

All nutrients comparison - raw data values

Nutrient Blue cheese Sesame DV% diff.
Copper 0.04mg 4.082mg 449%
Iron 0.31mg 14.55mg 178%
Polyunsaturated fat 0.8g 21.773g 140%
Manganese 0.009mg 2.46mg 107%
Magnesium 23mg 351mg 78%
Vitamin B1 0.029mg 0.791mg 64%
Saturated fat 18.669g 6.957g 53%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 11mg 49%
Vitamin B6 0.166mg 0.79mg 48%
Fiber 0g 11.8g 47%
Zinc 2.66mg 7.75mg 46%
Calcium 528mg 975mg 45%
Selenium 14.5µg 34.4µg 36%
Phosphorus 387mg 629mg 35%
Vitamin B5 1.729mg 0.05mg 34%
Fats 28.74g 49.67g 32%
Monounsaturated fat 7.778g 18.759g 27%
Cholesterol 75mg 0mg 25%
Vitamin A 198µg 0µg 22%
Vitamin B3 1.016mg 4.515mg 22%
Folate 36µg 97µg 15%
Calories 353kcal 573kcal 11%
Vitamin B2 0.382mg 0.247mg 10%
Protein 21.4g 17.73g 7%
Carbs 2.34g 23.45g 7%
Potassium 256mg 468mg 6%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.4µg 0µg 2%
Choline 15.4mg 25.6mg 2%
Net carbs 2.34g 11.65g N/A
Sugar 0.5g 0.3g N/A
Vitamin E 0.25mg 0.25mg 0%
Tryptophan 0.312mg 0.388mg 0%
Threonine 0.785mg 0.736mg 0%
Isoleucine 1.124mg 0.763mg 0%
Leucine 1.919mg 1.358mg 0%
Lysine 1.852mg 0.569mg 0%
Methionine 0.584mg 0.586mg 0%
Phenylalanine 1.087mg 0.94mg 0%
Valine 1.556mg 0.99mg 0%
Histidine 0.758mg 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue cheese Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Blue cheese
47%
Sesame
Minerals Daily Need Coverage Score
69%
Blue cheese
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 75mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1135mg)
Which food is lower in Saturated fat?
Sesame
Sesame is lower in Saturated fat (difference - 11.712g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Blue cheese
Blue cheese is cheaper (difference - $1.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.