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  6. Cottage cheese vs. Sesame

Cottage cheese vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and sesame

  • Cottage cheese has less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B1, vitamin B6, and fiber.
  • Sesame covers your daily copper needs 450% more than cottage cheese.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Seeds, sesame seeds, whole, dried.

Infographic

Cottage cheese vs Sesame infographic
Infographic link

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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Sesame
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 +4287.5%
Contains more CalciumCalcium +1074.7%
Contains more PotassiumPotassium +350%
Contains more IronIron +20685.7%
Contains more CopperCopper +13975.9%
Contains more ZincZinc +1837.5%
Contains more PhosphorusPhosphorus +295.6%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +122900%
Contains more SeleniumSelenium +254.6%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Sesame
Sesame
7
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 B5Vitamin B5 +1014%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +2829.6%
Contains more Vitamin B2Vitamin B2 +51.5%
Contains more Vitamin B3Vitamin B3 +4460.6%
Contains more Vitamin B6Vitamin B6 +1617.4%
Contains more FolateFolate +708.3%
Contains more CholineCholine +39.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Sesame DV% diff.
Copper 0.029mg 4.082mg 450%
Iron 0.07mg 14.55mg 181%
Polyunsaturated fat 0.123g 21.773g 144%
Manganese 0.002mg 2.46mg 107%
Calcium 83mg 975mg 89%
Magnesium 8mg 351mg 82%
Fats 4.3g 49.67g 70%
Zinc 0.4mg 7.75mg 67%
Phosphorus 159mg 629mg 67%
Vitamin B1 0.027mg 0.791mg 64%
Vitamin B6 0.046mg 0.79mg 57%
Fiber 0g 11.8g 47%
Selenium 9.7µg 34.4µg 45%
Monounsaturated fat 0.778g 18.759g 45%
Vitamin B3 0.099mg 4.515mg 28%
Saturated fat 1.718g 6.957g 24%
Calories 98kcal 573kcal 24%
Folate 12µg 97µg 21%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 11mg 15%
Protein 11.12g 17.73g 13%
Potassium 104mg 468mg 11%
Vitamin B5 0.557mg 0.05mg 10%
Carbs 3.38g 23.45g 7%
Cholesterol 17mg 0mg 6%
Vitamin B2 0.163mg 0.247mg 6%
Vitamin A 37µg 0µg 4%
Vitamin E 0.08mg 0.25mg 1%
Choline 18.4mg 25.6mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 11.65g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.3g N/A
Tryptophan 0.147mg 0.388mg 0%
Threonine 0.5mg 0.736mg 0%
Isoleucine 0.591mg 0.763mg 0%
Leucine 1.116mg 1.358mg 0%
Lysine 0.934mg 0.569mg 0%
Methionine 0.269mg 0.586mg 0%
Phenylalanine 0.577mg 0.94mg 0%
Valine 0.748mg 0.99mg 0%
Histidine 0.326mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Sesame
Sesame
4
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 WaterWater +1601.3%
Contains more ProteinProtein +59.4%
Contains more FatsFats +1055.1%
Contains more CarbsCarbs +593.8%
Contains more OtherOther +216.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Sesame
Sesame
2
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 -75.3%
Contains more Mono. FatMonounsaturated fat +2311.2%
Contains more Poly. FatPolyunsaturated fat +17601.6%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.