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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.

Infographic

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

Which food is preferable for your diet?

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

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Comparison summary

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

All nutrients comparison - raw data values

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

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.