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Sesame vs. Cheddar Cheese — In-Depth Nutrition Comparison

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Important differences between Sesame and Cheddar Cheese

  • Sesame has more Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, Fiber, and Zinc, however, Cheddar Cheese has more Vitamin B12.
  • Sesame's daily need coverage for Copper is 450% more.
  • 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 Cheddar 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.
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%
Contains more Manganese +9011.1%
Contains more Selenium +20.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
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%
Contains more Manganese +9011.1%
Contains more Selenium +20.7%

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
4
:
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 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%
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%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +49.1%
Contains more Carbs +658.9%
Contains more Other +20.2%
Contains more Protein +29%
Contains more Water +689.3%
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
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Fats +49.1%
Contains more Carbs +658.9%
Contains more Other +20.2%
Contains more Protein +29%
Contains more Water +689.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +102.9%
Contains more Polyunsaturated fat +1432.2%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +102.9%
Contains more Polyunsaturated fat +1432.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Cheddar Cheese
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 Sesame Cheddar Cheese Opinion
Net carbs 11.65g 3.09g Sesame
Protein 17.73g 22.87g Cheddar Cheese
Fats 49.67g 33.31g Sesame
Carbs 23.45g 3.09g Sesame
Calories 573kcal 404kcal Sesame
Sugar 0.3g 0.48g Sesame
Fiber 11.8g 0g Sesame
Calcium 975mg 710mg Sesame
Iron 14.55mg 0.14mg Sesame
Magnesium 351mg 27mg Sesame
Phosphorus 629mg 455mg Sesame
Potassium 468mg 76mg Sesame
Sodium 11mg 653mg Sesame
Zinc 7.75mg 3.64mg Sesame
Copper 4.082mg 0.03mg Sesame
Manganese 2.46mg 0.027mg Sesame
Selenium 34.4µg 28.5µg Sesame
Vitamin A 9IU 1242IU Cheddar Cheese
Vitamin A RAE 0µg 330µg Cheddar Cheese
Vitamin E 0.25mg 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin B1 0.791mg 0.029mg Sesame
Vitamin B2 0.247mg 0.428mg Cheddar Cheese
Vitamin B3 4.515mg 0.059mg Sesame
Vitamin B5 0.05mg 0.41mg Cheddar Cheese
Vitamin B6 0.79mg 0.066mg Sesame
Folate 97µg 27µg Sesame
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 0µg 2.4µg Cheddar Cheese
Tryptophan 0.388mg 0.547mg Cheddar Cheese
Threonine 0.736mg 1.044mg Cheddar Cheese
Isoleucine 0.763mg 1.206mg Cheddar Cheese
Leucine 1.358mg 1.939mg Cheddar Cheese
Lysine 0.569mg 1.025mg Cheddar Cheese
Methionine 0.586mg 0.547mg Sesame
Phenylalanine 0.94mg 1.074mg Cheddar Cheese
Valine 0.99mg 1.404mg Cheddar Cheese
Histidine 0.522mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Sesame
Trans Fat 0.917g Sesame
Saturated Fat 6.957g 18.867g Sesame
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 18.759g 9.246g Sesame
Polyunsaturated fat 21.773g 1.421g Sesame
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
348%
Sesame
79%
Cheddar Cheese

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?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheddar Cheese
Cheddar 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

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. Cheddar 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.