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Cheese vs Sesame - In-Depth Nutrition Comparison

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Important differences between Cheese and Sesame

  • Cheese has less Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, Fiber, Vitamin B12, and Zinc.
  • Sesame's daily need coverage for Copper is 450% more.
  • Cheese has 3 times more Saturated Fat than Sesame. Cheese has 18.867g of Saturated Fat, while Sesame has 6.957g.

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

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
0
:
8
Sesame
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%

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
Cheese
7
:
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%

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.
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 Cheese Sesame Opinion
Net carbs 3.09g 11.65g Sesame
Protein 22.87g 17.73g Cheese
Fats 33.31g 49.67g Sesame
Carbs 3.09g 23.45g Sesame
Calories 404kcal 573kcal Sesame
Starch g g
Fructose 0g g Cheese
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
Vitamin A 1242IU 9IU Cheese
Vitamin E 0.71mg 0.25mg Cheese
Vitamin D 24IU 0IU Cheese
Vitamin D 0.6µg 0µg Cheese
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.791mg Sesame
Vitamin B2 0.428mg 0.247mg Cheese
Vitamin B3 0.059mg 4.515mg Sesame
Vitamin B5 0.41mg 0.05mg Cheese
Vitamin B6 0.066mg 0.79mg Sesame
Folate 27µg 97µg Sesame
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 0µg Cheese
Tryptophan 0.547mg 0.388mg Cheese
Threonine 1.044mg 0.736mg Cheese
Isoleucine 1.206mg 0.763mg Cheese
Leucine 1.939mg 1.358mg Cheese
Lysine 1.025mg 0.569mg Cheese
Methionine 0.547mg 0.586mg Sesame
Phenylalanine 1.074mg 0.94mg Cheese
Valine 1.404mg 0.99mg Cheese
Histidine 0.547mg 0.522mg Cheese
Cholesterol 99mg 0mg Sesame
Trans Fat 0.917g g Sesame
Saturated Fat 18.867g 6.957g Sesame
Monounsaturated Fat 9.246g 18.759g Sesame
Polyunsaturated fat 1.421g 21.773g Sesame

Which food is preferable for your diet?

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

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
35
Cheese
50
Sesame
Mineral Summary Score
79
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
137%
Cheese
106%
Sesame
Carbohydrates
3%
Cheese
23%
Sesame
Fats
154%
Cheese
229%
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?
Cheese
Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheese
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

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. 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.