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  6. Parmesan vs. Sesame

Parmesan vs. Sesame — In-Depth Nutrition Comparison

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A recap on the differences between parmesan and sesame

  • Parmesan 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 449% more than parmesan.
  • Sesame has less sodium.

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

Infographic

Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 MagnesiumMagnesium +932.4%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +160%
Contains more IronIron +2869.4%
Contains more CopperCopper +10105%
Contains more ZincZinc +84.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +3364.8%
~equal in Phosphorus ~629mg
~equal in Selenium ~34.4µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112%
Contains more Vitamin B2Vitamin B2 +44.9%
Contains more Vitamin B5Vitamin B5 +800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2942.3%
Contains more Vitamin B3Vitamin B3 +5543.8%
Contains more Vitamin B6Vitamin B6 +875.3%
Contains more FolateFolate +1516.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmesan Sesame DV% diff.
Copper 0.04mg 4.082mg 449%
Iron 0.49mg 14.55mg 176%
Polyunsaturated fat 1.386g 21.773g 136%
Manganese 0.071mg 2.46mg 104%
Sodium 1804mg 11mg 78%
Magnesium 34mg 351mg 75%
Vitamin B1 0.026mg 0.791mg 64%
Vitamin B12 1.4µg 0µg 58%
Vitamin B6 0.081mg 0.79mg 55%
Fiber 0g 11.8g 47%
Saturated fat 15.371g 6.957g 38%
Fats 27.84g 49.67g 34%
Zinc 4.2mg 7.75mg 32%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Monounsaturated fat 7.13g 18.759g 29%
Vitamin B3 0.08mg 4.515mg 28%
Folate 6µg 97µg 23%
Protein 28.42g 17.73g 21%
Calcium 853mg 975mg 12%
Vitamin B2 0.358mg 0.247mg 9%
Calories 420kcal 573kcal 8%
Potassium 180mg 468mg 8%
Vitamin B5 0.45mg 0.05mg 8%
Carbs 13.91g 23.45g 3%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.53mg 0.25mg 2%
Choline 14.1mg 25.6mg 2%
Vitamin K 1.7µg 0µg 1%
Protein per 100 calories 6.8g 3.1g N/A
Calories per 10 g protein 148kcal 323kcal N/A
Weight per 100 calories 24g 17g N/A
Unsaturated / Saturated Fat ratio 0.55 5.8 N/A
Net carbs 13.91g 11.65g N/A
Sugar 0.07g 0.3g N/A
Phosphorus 627mg 629mg 0%
Selenium 34.4µg 34.4µg 0%
Trans fat 0.876g N/A
Tryptophan 0.383mg 0.388mg 0%
Threonine 1.075mg 0.736mg 0%
Isoleucine 1.455mg 0.763mg 0%
Leucine 2.747mg 1.358mg 0%
Lysine 2.201mg 0.569mg 0%
Methionine 0.751mg 0.586mg 0%
Phenylalanine 1.538mg 0.94mg 0%
Valine 1.865mg 0.99mg 0%
Histidine 0.806mg 0.522mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 +60.3%
Contains more WaterWater +382.9%
Contains more OtherOther +61%
Contains more FatsFats +78.4%
Contains more CarbsCarbs +68.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 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 -54.7%
Contains more Mono. FatMonounsaturated fat +163.1%
Contains more Poly. FatPolyunsaturated fat +1470.9%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.