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Sesame vs. American cheese — In-Depth Nutrition Comparison

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What are the main differences between sesame and American cheese?

  • Sesame is richer in copper, iron, manganese, magnesium, vitamin B1, vitamin B6, and zinc, yet American cheese is richer in vitamin B12.
  • Sesame's daily need coverage for copper is 448% higher.
  • Sesame has 60 times more manganese than American cheese. Sesame has 2.46mg of manganese, while American cheese has 0.041mg.
  • Sesame contains less saturated fat.

We used Seeds, sesame seeds, whole, dried and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Sesame vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +1250%
Contains more PotassiumPotassium +254.5%
Contains more IronIron +2209.5%
Contains more CopperCopper +8773.9%
Contains more ZincZinc +211.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +5900%
Contains more SeleniumSelenium +70.3%
~equal in Calcium ~1045mg
~equal in Phosphorus ~641mg

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.
Sesame
Sesame
4
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B3Vitamin B3 +5840.8%
Contains more Vitamin B6Vitamin B6 +1363%
Contains more FolateFolate +1112.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +706%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +41.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.234mg

All nutrients comparison - raw data values

Nutrient Sesame American cheese DV% diff.
Copper 4.082mg 0.046mg 448%
Iron 14.55mg 0.63mg 174%
Polyunsaturated fat 21.773g 1.286g 137%
Manganese 2.46mg 0.041mg 105%
Magnesium 351mg 26mg 77%
Sodium 11mg 1671mg 72%
Vitamin B1 0.791mg 0.015mg 65%
Vitamin B12 0µg 1.5µg 63%
Vitamin B6 0.79mg 0.054mg 57%
Saturated fat 6.957g 18.057g 50%
Zinc 7.75mg 2.49mg 48%
Fiber 11.8g 0g 47%
Cholesterol 0mg 100mg 33%
Vitamin B3 4.515mg 0.076mg 28%
Fats 49.67g 31.79g 28%
Vitamin A 0µg 250µg 28%
Monounsaturated fat 18.759g 8.236g 26%
Selenium 34.4µg 20.2µg 26%
Folate 97µg 8µg 22%
Calories 573kcal 371kcal 10%
Potassium 468mg 132mg 10%
Vitamin B5 0.05mg 0.403mg 7%
Calcium 975mg 1045mg 7%
Carbs 23.45g 3.7g 7%
Vitamin E 0.25mg 0.8mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Phosphorus 629mg 641mg 2%
Vitamin K 0µg 2.6µg 2%
Choline 25.6mg 36.2mg 2%
Vitamin B2 0.247mg 0.234mg 1%
Protein 17.73g 18.13g 1%
Net carbs 11.65g 3.7g N/A
Sugar 0.3g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.388mg 0.232mg 0%
Threonine 0.736mg 0.772mg 0%
Isoleucine 0.763mg 0.938mg 0%
Leucine 1.358mg 1.716mg 0%
Lysine 0.569mg 1.516mg 0%
Methionine 0.586mg 0.475mg 0%
Phenylalanine 0.94mg 0.939mg 0%
Valine 0.99mg 1.187mg 0%
Histidine 0.522mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more FatsFats +56.2%
Contains more CarbsCarbs +533.8%
Contains more WaterWater +744.6%
Contains more OtherOther +51.8%
~equal in Protein ~18.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +127.8%
Contains more Poly. FatPolyunsaturated fat +1593.1%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.