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Sesame vs Cheese - In-Depth Nutrition Comparison

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Important differences between Sesame and Cheese

  • Sesame has more Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, and Zinc, however Cheese has more Fiber, and Vitamin B12.
  • Sesame's daily need coverage for Copper is 450% more.
  • Sesame has 104 times more Iron than Cheese. Sesame has 14.55mg of Iron, while Cheese has 0.14mg.
  • Sesame is lower in Saturated Fat.

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

Infographic

Sesame vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
8
:
0
Cheese
Contains more Iron +10292.9%
Contains more Calcium +37.3%
Contains more Potassium +515.8%
Contains more Magnesium +1200%
Contains more Copper +13506.7%
Contains more Zinc +112.9%
Contains more Phosphorus +38.2%
Contains less Sodium -98.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Contains more Iron +10292.9%
Contains more Calcium +37.3%
Contains more Potassium +515.8%
Contains more Magnesium +1200%
Contains more Copper +13506.7%
Contains more Zinc +112.9%
Contains more Phosphorus +38.2%
Contains less Sodium -98.3%

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
Sesame
4
:
7
Cheese
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +7552.5%
Contains more Vitamin B6 +1097%
Contains more Folate +259.3%
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +7552.5%
Contains more Vitamin B6 +1097%
Contains more Folate +259.3%
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 +∞%

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

Which food is preferable for your diet?

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

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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
50
Sesame
35
Cheese
Mineral Summary Score
372
Sesame
79
Cheese

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
106%
Sesame
137%
Cheese
Carbohydrates
23%
Sesame
3%
Cheese
Fats
229%
Sesame
154%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 99mg)
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 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.