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Sesame vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

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What are the differences between Sesame and Parmigiano-Reggiano?

  • Sesame is higher in Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, and Zinc, yet Parmigiano-Reggiano is higher in Vitamin B12, and Fiber.
  • Sesame's daily need coverage for Copper is 427% more.
  • Sesame has 29 times more Manganese than Parmigiano-Reggiano. While Sesame has 2.46mg of Manganese, Parmigiano-Reggiano has only 0.085mg.
  • The amount of Sodium in Sesame is lower.

We used Seeds, sesame seeds, whole, dried and Cheese, parmesan, dry grated, reduced fat types in this article.

Infographic

Sesame vs Parmigiano-Reggiano infographic
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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
Contains more Iron +1516.7%
Contains more Magnesium +823.7%
Contains more Potassium +274.4%
Contains less Sodium -99.3%
Contains more Zinc +100.3%
Contains more Copper +1615.1%
Contains more Calcium +13.7%
Contains more Phosphorus +15.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Contains more Iron +1516.7%
Contains more Magnesium +823.7%
Contains more Potassium +274.4%
Contains less Sodium -99.3%
Contains more Zinc +100.3%
Contains more Copper +1615.1%
Contains more Calcium +13.7%
Contains more Phosphorus +15.9%

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
5
:
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +3860.5%
Contains more Vitamin B6 +1512.2%
Contains more Folate +870%
Contains more Vitamin A +6622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B5 +550%
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 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2627.6%
Contains more Vitamin B3 +3860.5%
Contains more Vitamin B6 +1512.2%
Contains more Folate +870%
Contains more Vitamin A +6622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B5 +550%
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 Parmigiano-Reggiano
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Parmigiano-Reggiano Opinion
Net carbs 11.65g 1.37g Sesame
Protein 17.73g 20g Parmigiano-Reggiano
Fats 49.67g 20g Sesame
Carbs 23.45g 1.37g Sesame
Calories 573kcal 265kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 0g Parmigiano-Reggiano
Fiber 11.8g 0g Sesame
Calcium 975mg 1109mg Parmigiano-Reggiano
Iron 14.55mg 0.9mg Sesame
Magnesium 351mg 38mg Sesame
Phosphorus 629mg 729mg Parmigiano-Reggiano
Potassium 468mg 125mg Sesame
Sodium 11mg 1529mg Sesame
Zinc 7.75mg 3.87mg Sesame
Copper 4.082mg 0.238mg Sesame
Vitamin A 9IU 605IU Parmigiano-Reggiano
Vitamin E 0.25mg 0.17mg Sesame
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.029mg Sesame
Vitamin B2 0.247mg 0.486mg Parmigiano-Reggiano
Vitamin B3 4.515mg 0.114mg Sesame
Vitamin B5 0.05mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.79mg 0.049mg Sesame
Folate 97µg 10µg Sesame
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 0µg 1.7µg Parmigiano-Reggiano
Tryptophan 0.388mg 0.24mg Sesame
Threonine 0.736mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.763mg 1.2mg Parmigiano-Reggiano
Leucine 1.358mg 2.983mg Parmigiano-Reggiano
Lysine 0.569mg 2.459mg Parmigiano-Reggiano
Methionine 0.586mg 0.369mg Sesame
Phenylalanine 0.94mg 1.604mg Parmigiano-Reggiano
Valine 0.99mg 1.498mg Parmigiano-Reggiano
Histidine 0.522mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Sesame
Trans Fat g g
Saturated Fat 6.957g 13.317g Sesame
Monounsaturated Fat 18.759g 6.098g Sesame
Polyunsaturated fat 21.773g 0.462g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42
Parmigiano-Reggiano
Mineral Summary Score
372
Sesame
138
Parmigiano-Reggiano

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
120%
Parmigiano-Reggiano
Carbohydrates
23%
Sesame
1%
Parmigiano-Reggiano
Fats
229%
Sesame
92%
Parmigiano-Reggiano

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1518mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 6.36g)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.8)
Which food is richer in minerals?
?
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.
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.