Romano cheese vs Sesame - In-Depth Nutrition Comparison
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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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Phosphorus
+20.8%
Contains
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Iron
+1789.6%
Contains
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Magnesium
+756.1%
Contains
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Potassium
+444.2%
Contains
less
Sodium
-99.2%
Contains
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Zinc
+200.4%
Contains
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Copper
+13506.7%
Equal in Calcium - 975
Contains
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Phosphorus
+20.8%
Contains
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Iron
+1789.6%
Contains
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Magnesium
+756.1%
Contains
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Potassium
+444.2%
Contains
less
Sodium
-99.2%
Contains
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Zinc
+200.4%
Contains
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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
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Contains
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Vitamin A
+4511.1%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+49.8%
Contains
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Vitamin B5
+748%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+2037.8%
Contains
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Vitamin B3
+5763.6%
Contains
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Vitamin B6
+829.4%
Contains
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Folate
+1285.7%
Equal in Vitamin E - 0.25
Contains
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Vitamin A
+4511.1%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+49.8%
Contains
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Vitamin B5
+748%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+2037.8%
Contains
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Vitamin B3
+5763.6%
Contains
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Vitamin B6
+829.4%
Contains
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in price |
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Lower in glycemic index |
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Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 3.63g | 11.65g |
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Protein | 31.8g | 17.73g |
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Fats | 26.94g | 49.67g |
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Carbs | 3.63g | 23.45g |
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Calories | 387kcal | 573kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.73g | 0.3g |
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Fiber | 0g | 11.8g |
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Calcium | 1064mg | 975mg |
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Iron | 0.77mg | 14.55mg |
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Magnesium | 41mg | 351mg |
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Phosphorus | 760mg | 629mg |
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Potassium | 86mg | 468mg |
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Sodium | 1433mg | 11mg |
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Zinc | 2.58mg | 7.75mg |
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Copper | 0.03mg | 4.082mg |
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Vitamin A | 415IU | 9IU |
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Vitamin E | 0.23mg | 0.25mg |
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Vitamin D | 20IU | 0IU |
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Vitamin D | 0.5µg | 0µg |
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Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.037mg | 0.791mg |
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Vitamin B2 | 0.37mg | 0.247mg |
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Vitamin B3 | 0.077mg | 4.515mg |
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Vitamin B5 | 0.424mg | 0.05mg |
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Vitamin B6 | 0.085mg | 0.79mg |
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Folate | 7µg | 97µg |
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Vitamin B12 | 1.12µg | 0µg |
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Vitamin K | 2.2µg | 0µg |
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Tryptophan | 0.429mg | 0.388mg |
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Threonine | 1.171mg | 0.736mg |
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Isoleucine | 1.685mg | 0.763mg |
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Leucine | 3.071mg | 1.358mg |
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Lysine | 2.941mg | 0.569mg |
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Methionine | 0.852mg | 0.586mg |
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Phenylalanine | 1.71mg | 0.94mg |
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Valine | 2.183mg | 0.99mg |
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Histidine | 1.231mg | 0.522mg |
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Cholesterol | 104mg | 0mg |
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Trans Fat | g | g | |
Saturated Fat | 17.115g | 6.957g |
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Monounsaturated Fat | 7.838g | 18.759g |
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Polyunsaturated fat | 0.593g | 21.773g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

50

Mineral Summary Score
122

372

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%

106%

Carbohydrates
4%

23%

Fats
124%

229%

Comparison summary
Which food is lower in Sugar?

Sesame is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?

Sesame contains less Sodium (difference - 1422mg)
Which food is lower in Cholesterol?

Sesame is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?

Sesame is lower in Saturated Fat (difference - 10.158g)
Which food is cheaper?

Sesame is cheaper (difference - $0.6)
Which food is lower in glycemic index?

Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
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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.