Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Romano cheese vs Sesame - In-Depth Nutrition Comparison

Compare

Differences between Romano cheese and Sesame

  • Romano cheese contains less Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, Fiber, and Zinc than Sesame.
  • Sesame's daily need coverage for Copper is 450% higher.
  • Sesame contains 130 times less Sodium than Romano cheese. Romano cheese contains 1433mg of Sodium, while Sesame contains 11mg.

The food types used in this comparison are Cheese, romano and Seeds, sesame seeds, whole, dried.

Infographic

Romano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +20.8%
Contains more Iron +1789.6%
Contains more Magnesium +756.1%
Contains more Potassium +444.2%
Contains less Sodium -99.2%
Contains more Zinc +200.4%
Contains more Copper +13506.7%
Equal in Calcium - 975
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Phosphorus +20.8%
Contains more Iron +1789.6%
Contains more Magnesium +756.1%
Contains more Potassium +444.2%
Contains less Sodium -99.2%
Contains more Zinc +200.4%
Contains more Copper +13506.7%
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
:
5
Sesame
Contains more Vitamin A +4511.1%
Contains more Vitamin D +∞%
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%
Contains more Folate +1285.7%
Equal in Vitamin E - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +4511.1%
Contains more Vitamin D +∞%
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%
Contains more Folate +1285.7%
Equal in Vitamin E - 0.25

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Sesame Opinion
Net carbs 3.63g 11.65g Sesame
Protein 31.8g 17.73g Romano cheese
Fats 26.94g 49.67g Sesame
Carbs 3.63g 23.45g Sesame
Calories 387kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar 0.73g 0.3g Sesame
Fiber 0g 11.8g Sesame
Calcium 1064mg 975mg Romano cheese
Iron 0.77mg 14.55mg Sesame
Magnesium 41mg 351mg Sesame
Phosphorus 760mg 629mg Romano cheese
Potassium 86mg 468mg Sesame
Sodium 1433mg 11mg Sesame
Zinc 2.58mg 7.75mg Sesame
Copper 0.03mg 4.082mg Sesame
Vitamin A 415IU 9IU Romano cheese
Vitamin E 0.23mg 0.25mg Sesame
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.791mg Sesame
Vitamin B2 0.37mg 0.247mg Romano cheese
Vitamin B3 0.077mg 4.515mg Sesame
Vitamin B5 0.424mg 0.05mg Romano cheese
Vitamin B6 0.085mg 0.79mg Sesame
Folate 7µg 97µg Sesame
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Tryptophan 0.429mg 0.388mg Romano cheese
Threonine 1.171mg 0.736mg Romano cheese
Isoleucine 1.685mg 0.763mg Romano cheese
Leucine 3.071mg 1.358mg Romano cheese
Lysine 2.941mg 0.569mg Romano cheese
Methionine 0.852mg 0.586mg Romano cheese
Phenylalanine 1.71mg 0.94mg Romano cheese
Valine 2.183mg 0.99mg Romano cheese
Histidine 1.231mg 0.522mg Romano cheese
Cholesterol 104mg 0mg Sesame
Trans Fat g g
Saturated Fat 17.115g 6.957g Sesame
Monounsaturated Fat 7.838g 18.759g Sesame
Polyunsaturated fat 0.593g 21.773g Sesame

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Romano cheese
50
Sesame
Mineral Summary Score
122
Romano cheese
372
Sesame

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 food.
Protein
191%
Romano cheese
106%
Sesame
Carbohydrates
4%
Romano cheese
23%
Sesame
Fats
124%
Romano cheese
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1422mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 104mg)
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 - 27)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.