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Sesame vs Port Salut - In-Depth Nutrition Comparison

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What are the differences between Sesame and Port Salut?

  • Sesame is higher in Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, and Zinc, yet Port Salut is higher in Vitamin B12, and Fiber.
  • Sesame's daily need coverage for Copper is 451% more.
  • Sesame has 224 times more Manganese than Port Salut. While Sesame has 2.46mg of Manganese, Port Salut has only 0.011mg.
  • The amount of Saturated Fat in Sesame is lower.

We used Seeds, sesame seeds, whole, dried and Cheese, port de salut types in this article.

Infographic

Sesame vs Port Salut 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
Contains more Calcium +50%
Contains more Iron +3283.7%
Contains more Magnesium +1362.5%
Contains more Phosphorus +74.7%
Contains more Potassium +244.1%
Contains less Sodium -97.9%
Contains more Zinc +198.1%
Contains more Copper +18454.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 195% 17% 18% 155% 12% 70% 71% 8%
Contains more Calcium +50%
Contains more Iron +3283.7%
Contains more Magnesium +1362.5%
Contains more Phosphorus +74.7%
Contains more Potassium +244.1%
Contains less Sodium -97.9%
Contains more Zinc +198.1%
Contains more Copper +18454.5%

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
6
:
Contains more Vitamin B1 +5550%
Contains more Vitamin B3 +7425%
Contains more Vitamin B6 +1390.6%
Contains more Folate +438.9%
Contains more Vitamin A +12033.3%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +320%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24
Equal in Vitamin B2 - 0.24
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 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin B1 +5550%
Contains more Vitamin B3 +7425%
Contains more Vitamin B6 +1390.6%
Contains more Folate +438.9%
Contains more Vitamin A +12033.3%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +320%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24
Equal in Vitamin B2 - 0.24

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 Port Salut
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 Port Salut Opinion
Net carbs 11.65g 0.57g Sesame
Protein 17.73g 23.78g Port Salut
Fats 49.67g 28.2g Sesame
Carbs 23.45g 0.57g Sesame
Calories 573kcal 352kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 0.57g Sesame
Fiber 11.8g 0g Sesame
Calcium 975mg 650mg Sesame
Iron 14.55mg 0.43mg Sesame
Magnesium 351mg 24mg Sesame
Phosphorus 629mg 360mg Sesame
Potassium 468mg 136mg Sesame
Sodium 11mg 534mg Sesame
Zinc 7.75mg 2.6mg Sesame
Copper 4.082mg 0.022mg Sesame
Vitamin A 9IU 1092IU Port Salut
Vitamin E 0.25mg 0.24mg Sesame
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.014mg Sesame
Vitamin B2 0.247mg 0.24mg Sesame
Vitamin B3 4.515mg 0.06mg Sesame
Vitamin B5 0.05mg 0.21mg Port Salut
Vitamin B6 0.79mg 0.053mg Sesame
Folate 97µg 18µg Sesame
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 0µg 2.4µg Port Salut
Tryptophan 0.388mg 0.343mg Sesame
Threonine 0.736mg 0.876mg Port Salut
Isoleucine 0.763mg 1.446mg Port Salut
Leucine 1.358mg 2.482mg Port Salut
Lysine 0.569mg 1.987mg Port Salut
Methionine 0.586mg 0.734mg Port Salut
Phenylalanine 0.94mg 1.323mg Port Salut
Valine 0.99mg 1.707mg Port Salut
Histidine 0.522mg 0.686mg Port Salut
Cholesterol 0mg 123mg Sesame
Trans Fat g g
Saturated Fat 6.957g 16.691g Sesame
Monounsaturated Fat 18.759g 9.338g Sesame
Polyunsaturated fat 21.773g 0.729g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Port Salut
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
31
Port Salut
Mineral Summary Score
372
Sesame
68
Port Salut

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
143%
Port Salut
Carbohydrates
23%
Sesame
1%
Port Salut
Fats
229%
Sesame
130%
Port Salut

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 523mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 9.734g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 27)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $0.5)
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.