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Cheddar Cheese vs. Sesame — In-Depth Nutrition Comparison

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Important differences between Cheddar Cheese and Sesame

  • Cheddar Cheese has more Vitamin B12, however, Sesame has more Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, Fiber, and Zinc.
  • Sesame's daily need coverage for Copper is 450% more.
  • Sesame is lower in Saturated Fat.

The food varieties used in the comparison are Cheese, cheddar and Seeds, sesame seeds, whole, dried.

Infographic

Cheddar 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +37.3%
Contains more Iron +10292.9%
Contains more Magnesium +1200%
Contains more Phosphorus +38.2%
Contains more Potassium +515.8%
Contains less Sodium -98.3%
Contains more Zinc +112.9%
Contains more Copper +13506.7%
Contains more Manganese +9011.1%
Contains more Selenium +20.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +37.3%
Contains more Iron +10292.9%
Contains more Magnesium +1200%
Contains more Phosphorus +38.2%
Contains more Potassium +515.8%
Contains less Sodium -98.3%
Contains more Zinc +112.9%
Contains more Copper +13506.7%
Contains more Manganese +9011.1%
Contains more Selenium +20.7%

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.
:
4
Sesame
Contains more Vitamin A +13700%
Contains more Vitamin E +184%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B5 +720%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +7552.5%
Contains more Vitamin B6 +1097%
Contains more Folate +259.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 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 +13700%
Contains more Vitamin E +184%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B5 +720%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +7552.5%
Contains more Vitamin B6 +1097%
Contains more Folate +259.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29%
Contains more Water +689.3%
Contains more Fats +49.1%
Contains more Carbs +658.9%
Contains more Other +20.2%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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 Protein +29%
Contains more Water +689.3%
Contains more Fats +49.1%
Contains more Carbs +658.9%
Contains more Other +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +102.9%
Contains more Polyunsaturated fat +1432.2%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +102.9%
Contains more Polyunsaturated fat +1432.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese Sesame
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Sesame Opinion
Net carbs 3.09g 11.65g Sesame
Protein 22.87g 17.73g Cheddar Cheese
Fats 33.31g 49.67g Sesame
Carbs 3.09g 23.45g Sesame
Calories 404kcal 573kcal Sesame
Sugar 0.48g 0.3g Sesame
Fiber 0g 11.8g Sesame
Calcium 710mg 975mg Sesame
Iron 0.14mg 14.55mg Sesame
Magnesium 27mg 351mg Sesame
Phosphorus 455mg 629mg Sesame
Potassium 76mg 468mg Sesame
Sodium 653mg 11mg Sesame
Zinc 3.64mg 7.75mg Sesame
Copper 0.03mg 4.082mg Sesame
Manganese 0.027mg 2.46mg Sesame
Selenium 28.5µg 34.4µg Sesame
Vitamin A 1242IU 9IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 0.25mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.791mg Sesame
Vitamin B2 0.428mg 0.247mg Cheddar Cheese
Vitamin B3 0.059mg 4.515mg Sesame
Vitamin B5 0.41mg 0.05mg Cheddar Cheese
Vitamin B6 0.066mg 0.79mg Sesame
Folate 27µg 97µg Sesame
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 0µg Cheddar Cheese
Tryptophan 0.547mg 0.388mg Cheddar Cheese
Threonine 1.044mg 0.736mg Cheddar Cheese
Isoleucine 1.206mg 0.763mg Cheddar Cheese
Leucine 1.939mg 1.358mg Cheddar Cheese
Lysine 1.025mg 0.569mg Cheddar Cheese
Methionine 0.547mg 0.586mg Sesame
Phenylalanine 1.074mg 0.94mg Cheddar Cheese
Valine 1.404mg 0.99mg Cheddar Cheese
Histidine 0.547mg 0.522mg Cheddar Cheese
Cholesterol 99mg 0mg Sesame
Trans Fat 0.917g Sesame
Saturated Fat 18.867g 6.957g Sesame
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 18.759g Sesame
Polyunsaturated fat 1.421g 21.773g Sesame
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheddar Cheese
50%
Sesame
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 642mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 11.91g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $2)
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

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.