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  6. Sesame vs. Blue cheese

Sesame vs. Blue cheese — In-Depth Nutrition Comparison

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What are the differences between Sesame and Blue cheese?

  • Sesame is higher in Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, and Fiber, yet Blue cheese is higher in Vitamin B12.
  • Sesame's daily need coverage for Copper is 449% more.
  • The amount of Saturated Fat in Sesame is lower.

We used Seeds, sesame seeds, whole, dried and Cheese, blue types in this article.

Infographic

Sesame vs Blue 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
10
:
0
Blue cheese
Blue cheese
Contains more Calcium +84.7%
Contains more Iron +4593.5%
Contains more Magnesium +1426.1%
Contains more Phosphorus +62.5%
Contains more Potassium +82.8%
Contains less Sodium -99%
Contains more Zinc +191.4%
Contains more Copper +10105%
Contains more Manganese +27233.3%
Contains more Selenium +137.2%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Contains more Calcium +84.7%
Contains more Iron +4593.5%
Contains more Magnesium +1426.1%
Contains more Phosphorus +62.5%
Contains more Potassium +82.8%
Contains less Sodium -99%
Contains more Zinc +191.4%
Contains more Copper +10105%
Contains more Manganese +27233.3%
Contains more Selenium +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.
Sesame
Sesame
4
:
6
Blue cheese
Blue cheese
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +344.4%
Contains more Vitamin B6 +375.9%
Contains more Folate +169.4%
Contains more Vitamin A +7911.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B5 +3358%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.25
Sesame
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%
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +344.4%
Contains more Vitamin B6 +375.9%
Contains more Folate +169.4%
Contains more Vitamin A +7911.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B5 +3358%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Blue cheese
Blue cheese
Contains more Fats +72.8%
Contains more Carbs +902.1%
Contains more Protein +20.7%
Contains more Water +804.3%
Contains more Other +14.6%
Sesame
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
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more Fats +72.8%
Contains more Carbs +902.1%
Contains more Protein +20.7%
Contains more Water +804.3%
Contains more Other +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
:
0
Blue cheese
Blue cheese
Contains less Saturated Fat -62.7%
Contains more Monounsaturated Fat +141.2%
Contains more Polyunsaturated fat +2621.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Contains less Saturated Fat -62.7%
Contains more Monounsaturated Fat +141.2%
Contains more Polyunsaturated fat +2621.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Blue 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 Blue cheese Opinion
Net carbs 11.65g 2.34g Sesame
Protein 17.73g 21.4g Blue cheese
Fats 49.67g 28.74g Sesame
Carbs 23.45g 2.34g Sesame
Calories 573kcal 353kcal Sesame
Sugar 0.3g 0.5g Sesame
Fiber 11.8g 0g Sesame
Calcium 975mg 528mg Sesame
Iron 14.55mg 0.31mg Sesame
Magnesium 351mg 23mg Sesame
Phosphorus 629mg 387mg Sesame
Potassium 468mg 256mg Sesame
Sodium 11mg 1146mg Sesame
Zinc 7.75mg 2.66mg Sesame
Copper 4.082mg 0.04mg Sesame
Manganese 2.46mg 0.009mg Sesame
Selenium 34.4µg 14.5µg Sesame
Vitamin A 9IU 721IU Blue cheese
Vitamin A RAE 0µg 198µg Blue cheese
Vitamin E 0.25mg 0.25mg
Vitamin D 0IU 21IU Blue cheese
Vitamin D 0µg 0.5µg Blue cheese
Vitamin B1 0.791mg 0.029mg Sesame
Vitamin B2 0.247mg 0.382mg Blue cheese
Vitamin B3 4.515mg 1.016mg Sesame
Vitamin B5 0.05mg 1.729mg Blue cheese
Vitamin B6 0.79mg 0.166mg Sesame
Folate 97µg 36µg Sesame
Vitamin B12 0µg 1.22µg Blue cheese
Vitamin K 0µg 2.4µg Blue cheese
Tryptophan 0.388mg 0.312mg Sesame
Threonine 0.736mg 0.785mg Blue cheese
Isoleucine 0.763mg 1.124mg Blue cheese
Leucine 1.358mg 1.919mg Blue cheese
Lysine 0.569mg 1.852mg Blue cheese
Methionine 0.586mg 0.584mg Sesame
Phenylalanine 0.94mg 1.087mg Blue cheese
Valine 0.99mg 1.556mg Blue cheese
Histidine 0.522mg 0.758mg Blue cheese
Cholesterol 0mg 75mg Sesame
Saturated Fat 6.957g 18.669g Sesame
Monounsaturated Fat 18.759g 7.778g Sesame
Polyunsaturated fat 21.773g 0.8g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Blue 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
42%
Blue cheese
Minerals Daily Need Coverage Score
348%
Sesame
69%
Blue cheese

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1135mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 11.712g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Blue cheese
Blue cheese is cheaper (difference - $1.2)
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.