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  6. Cheese sandwich vs. Sesame

Cheese sandwich vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and sesame?

  • Cheese sandwich has less copper, iron, calcium, magnesium, zinc, manganese, vitamin B6, vitamin B1, and phosphorus than sesame.
  • Sesame's daily need coverage for copper is 436% higher.
  • Cheese sandwich has 76 times more sodium than sesame. Cheese sandwich has 839mg of sodium, while sesame has 11mg.

We used Crackers, wheat, sandwich, with cheese filling and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +550%
Contains more CalciumCalcium +377.9%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +455.3%
Contains more CopperCopper +2451.3%
Contains more ZincZinc +790.8%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +127.1%
Contains more SeleniumSelenium +41.6%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Sesame
Sesame
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B5Vitamin B5 +1144%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +120.9%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B6Vitamin B6 +202.7%
Contains more FolateFolate +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Sesame DV% diff.
Copper 0.16mg 4.082mg 436%
Iron 2.62mg 14.55mg 149%
Polyunsaturated fat 9.166g 21.773g 84%
Calcium 204mg 975mg 77%
Magnesium 54mg 351mg 71%
Zinc 0.87mg 7.75mg 63%
Manganese 1.083mg 2.46mg 60%
Vitamin B6 0.261mg 0.79mg 41%
Fats 25g 49.67g 38%
Vitamin B1 0.358mg 0.791mg 36%
Sodium 839mg 11mg 36%
Fiber 3.1g 11.8g 35%
Phosphorus 382mg 629mg 35%
Monounsaturated fat 10.351g 18.759g 21%
Selenium 24.3µg 34.4µg 18%
Protein 9.8g 17.73g 16%
Vitamin B2 0.427mg 0.247mg 14%
Saturated fat 4.129g 6.957g 13%
Carbs 58.2g 23.45g 12%
Vitamin B5 0.622mg 0.05mg 11%
Folate 64µg 97µg 8%
Vitamin B3 3.185mg 4.515mg 8%
Choline 25.6mg 5%
Potassium 306mg 468mg 5%
Vitamin B12 0.12µg 0µg 5%
Calories 497kcal 573kcal 4%
Vitamin E 0.25mg 2%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Net carbs 55.1g 11.65g N/A
Sugar 0.3g N/A
Tryptophan 0.13mg 0.388mg 0%
Threonine 0.298mg 0.736mg 0%
Isoleucine 0.383mg 0.763mg 0%
Leucine 0.698mg 1.358mg 0%
Lysine 0.344mg 0.569mg 0%
Methionine 0.167mg 0.586mg 0%
Phenylalanine 0.472mg 0.94mg 0%
Valine 0.438mg 0.99mg 0%
Histidine 0.219mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 CarbsCarbs +148.2%
Contains more ProteinProtein +80.9%
Contains more FatsFats +98.7%
Contains more WaterWater +46.6%
Contains more OtherOther +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 -40.6%
Contains more Mono. FatMonounsaturated fat +81.2%
Contains more Poly. FatPolyunsaturated fat +137.5%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.