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  6. Romano cheese vs. Sesame

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
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Sesame
Sesame
8
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 PhosphorusPhosphorus +20.8%
Contains more MagnesiumMagnesium +756.1%
Contains more PotassiumPotassium +444.2%
Contains more IronIron +1789.6%
Contains more CopperCopper +13506.7%
Contains more ZincZinc +200.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +12200%
Contains more SeleniumSelenium +137.2%
~equal in Calcium ~975mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Sesame
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 +49.8%
Contains more Vitamin B5Vitamin B5 +748%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2037.8%
Contains more Vitamin B3Vitamin B3 +5763.6%
Contains more Vitamin B6Vitamin B6 +829.4%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +66.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Romano cheese Sesame DV% diff.
Copper 0.03mg 4.082mg 450%
Iron 0.77mg 14.55mg 172%
Polyunsaturated fat 0.593g 21.773g 141%
Manganese 0.02mg 2.46mg 106%
Magnesium 41mg 351mg 74%
Vitamin B1 0.037mg 0.791mg 63%
Sodium 1433mg 11mg 62%
Vitamin B6 0.085mg 0.79mg 54%
Vitamin B12 1.12µg 0µg 47%
Fiber 0g 11.8g 47%
Zinc 2.58mg 7.75mg 47%
Saturated fat 17.115g 6.957g 46%
Selenium 14.5µg 34.4µg 36%
Cholesterol 104mg 0mg 35%
Fats 26.94g 49.67g 35%
Vitamin B3 0.077mg 4.515mg 28%
Protein 31.8g 17.73g 28%
Monounsaturated fat 7.838g 18.759g 27%
Folate 7µg 97µg 23%
Phosphorus 760mg 629mg 19%
Potassium 86mg 468mg 11%
Vitamin A 96µg 0µg 11%
Calories 387kcal 573kcal 9%
Calcium 1064mg 975mg 9%
Vitamin B2 0.37mg 0.247mg 9%
Vitamin B5 0.424mg 0.05mg 7%
Carbs 3.63g 23.45g 7%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 0µg 2%
Choline 15.4mg 25.6mg 2%
Net carbs 3.63g 11.65g N/A
Sugar 0.73g 0.3g N/A
Vitamin E 0.23mg 0.25mg 0%
Tryptophan 0.429mg 0.388mg 0%
Threonine 1.171mg 0.736mg 0%
Isoleucine 1.685mg 0.763mg 0%
Leucine 3.071mg 1.358mg 0%
Lysine 2.941mg 0.569mg 0%
Methionine 0.852mg 0.586mg 0%
Phenylalanine 1.71mg 0.94mg 0%
Valine 2.183mg 0.99mg 0%
Histidine 1.231mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Sesame
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 +79.4%
Contains more WaterWater +559.1%
Contains more OtherOther +50.7%
Contains more FatsFats +84.4%
Contains more CarbsCarbs +546%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Sesame
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 -59.4%
Contains more Mono. FatMonounsaturated fat +139.3%
Contains more Poly. FatPolyunsaturated fat +3571.7%

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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. 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.