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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
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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1426.1%
Contains more CalciumCalcium +84.7%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +4593.5%
Contains more CopperCopper +10105%
Contains more ZincZinc +191.4%
Contains more PhosphorusPhosphorus +62.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +27233.3%
Contains more SeleniumSelenium +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
5
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin B1Vitamin B1 +2627.6%
Contains more Vitamin B3Vitamin B3 +344.4%
Contains more Vitamin B6Vitamin B6 +375.9%
Contains more FolateFolate +169.4%
Contains more CholineCholine +66.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B5Vitamin B5 +3358%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Sesame Blue cheese DV% diff.
Copper 4.082mg 0.04mg 449%
Iron 14.55mg 0.31mg 178%
Polyunsaturated fat 21.773g 0.8g 140%
Manganese 2.46mg 0.009mg 107%
Magnesium 351mg 23mg 78%
Vitamin B1 0.791mg 0.029mg 64%
Saturated fat 6.957g 18.669g 53%
Vitamin B12 0µg 1.22µg 51%
Sodium 11mg 1146mg 49%
Vitamin B6 0.79mg 0.166mg 48%
Fiber 11.8g 0g 47%
Zinc 7.75mg 2.66mg 46%
Calcium 975mg 528mg 45%
Selenium 34.4µg 14.5µg 36%
Phosphorus 629mg 387mg 35%
Vitamin B5 0.05mg 1.729mg 34%
Fats 49.67g 28.74g 32%
Monounsaturated fat 18.759g 7.778g 27%
Cholesterol 0mg 75mg 25%
Vitamin A 0µg 198µg 22%
Vitamin B3 4.515mg 1.016mg 22%
Folate 97µg 36µg 15%
Calories 573kcal 353kcal 11%
Vitamin B2 0.247mg 0.382mg 10%
Protein 17.73g 21.4g 7%
Carbs 23.45g 2.34g 7%
Potassium 468mg 256mg 6%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin K 0µg 2.4µg 2%
Choline 25.6mg 15.4mg 2%
Net carbs 11.65g 2.34g N/A
Sugar 0.3g 0.5g N/A
Vitamin E 0.25mg 0.25mg 0%
Tryptophan 0.388mg 0.312mg 0%
Threonine 0.736mg 0.785mg 0%
Isoleucine 0.763mg 1.124mg 0%
Leucine 1.358mg 1.919mg 0%
Lysine 0.569mg 1.852mg 0%
Methionine 0.586mg 0.584mg 0%
Phenylalanine 0.94mg 1.087mg 0%
Valine 0.99mg 1.556mg 0%
Histidine 0.522mg 0.758mg 0%

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
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 FatsFats +72.8%
Contains more CarbsCarbs +902.1%
Contains more ProteinProtein +20.7%
Contains more WaterWater +804.3%
Contains more OtherOther +14.6%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Mono. FatMonounsaturated fat +141.2%
Contains more Poly. FatPolyunsaturated fat +2621.6%

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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. 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.