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  6. Gouda cheese vs. Sesame

Gouda cheese vs. Sesame — In-Depth Nutrition Comparison

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A recap on the differences between gouda cheese and sesame

  • Gouda cheese has more vitamin B12; however, sesame is higher in copper, iron, manganese, magnesium, vitamin B1, vitamin B6, and fiber.
  • Sesame covers your daily copper needs 450% more than gouda cheese.
  • Sesame has less cholesterol.

Food varieties used in this article are Cheese, gouda and Seeds, sesame seeds, whole, dried.

Infographic

Gouda 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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 +1110.3%
Contains more CalciumCalcium +39.3%
Contains more PotassiumPotassium +286.8%
Contains more IronIron +5962.5%
Contains more CopperCopper +11238.9%
Contains more ZincZinc +98.7%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +22263.6%
Contains more SeleniumSelenium +137.2%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 +35.2%
Contains more Vitamin B5Vitamin B5 +580%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2536.7%
Contains more Vitamin B3Vitamin B3 +7066.7%
Contains more Vitamin B6Vitamin B6 +887.5%
Contains more FolateFolate +361.9%
Contains more CholineCholine +66.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Sesame DV% diff.
Copper 0.036mg 4.082mg 450%
Iron 0.24mg 14.55mg 179%
Polyunsaturated fat 0.657g 21.773g 141%
Manganese 0.011mg 2.46mg 106%
Magnesium 29mg 351mg 77%
Vitamin B12 1.54µg 0µg 64%
Vitamin B1 0.03mg 0.791mg 63%
Vitamin B6 0.08mg 0.79mg 55%
Saturated fat 17.614g 6.957g 48%
Fiber 0g 11.8g 47%
Cholesterol 114mg 0mg 38%
Selenium 14.5µg 34.4µg 36%
Zinc 3.9mg 7.75mg 35%
Sodium 819mg 11mg 35%
Fats 27.44g 49.67g 34%
Calcium 700mg 975mg 28%
Monounsaturated fat 7.747g 18.759g 28%
Vitamin B3 0.063mg 4.515mg 28%
Folate 21µg 97µg 19%
Vitamin A 165µg 0µg 18%
Protein 24.94g 17.73g 14%
Phosphorus 546mg 629mg 12%
Calories 356kcal 573kcal 11%
Potassium 121mg 468mg 10%
Vitamin B2 0.334mg 0.247mg 7%
Carbs 2.22g 23.45g 7%
Vitamin B5 0.34mg 0.05mg 6%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.3µg 0µg 2%
Choline 15.4mg 25.6mg 2%
Net carbs 2.22g 11.65g N/A
Sugar 2.22g 0.3g N/A
Vitamin E 0.24mg 0.25mg 0%
Tryptophan 0.352mg 0.388mg 0%
Threonine 0.93mg 0.736mg 0%
Isoleucine 1.306mg 0.763mg 0%
Leucine 2.564mg 1.358mg 0%
Lysine 2.654mg 0.569mg 0%
Methionine 0.719mg 0.586mg 0%
Phenylalanine 1.431mg 0.94mg 0%
Valine 1.806mg 0.99mg 0%
Histidine 1.032mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Sesame
Sesame
3
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 +40.7%
Contains more WaterWater +784%
Contains more FatsFats +81%
Contains more CarbsCarbs +956.3%
Contains more OtherOther +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 -60.5%
Contains more Mono. FatMonounsaturated fat +142.1%
Contains more Poly. FatPolyunsaturated fat +3214%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.