Sesame vs. Romano cheese — In-Depth Nutrition Comparison
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Differences between sesame and romano cheese
- Romano cheese contains less copper, iron, manganese, magnesium, vitamin B1, vitamin B6, fiber, and zinc than sesame.
- Sesame's daily need coverage for copper is 450% higher.
- The amount of saturated fat in sesame is lower.
The food types used in this comparison are Seeds, sesame seeds, whole, dried and Cheese, romano.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +756.1% |
| Contains more PotassiumPotassium | +444.2% |
| Contains more IronIron | +1789.6% |
| Contains more CopperCopper | +13506.7% |
| Contains more ZincZinc | +200.4% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +12200% |
| Contains more SeleniumSelenium | +137.2% |
| Contains more PhosphorusPhosphorus | +20.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +2037.8% |
| Contains more Vitamin B3Vitamin B3 | +5763.6% |
| Contains more Vitamin B6Vitamin B6 | +829.4% |
| Contains more FolateFolate | +1285.7% |
| Contains more CholineCholine | +66.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +49.8% |
| Contains more Vitamin B5Vitamin B5 | +748% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +84.4% |
| Contains more CarbsCarbs | +546% |
| Contains more ProteinProtein | +79.4% |
| Contains more WaterWater | +559.1% |
| Contains more OtherOther | +50.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -59.4% |
| Contains more Mono. FatMonounsaturated fat | +139.3% |
| Contains more Poly. FatPolyunsaturated fat | +3571.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 4.082mg | 0.03mg | 450% |
| Iron | 14.55mg | 0.77mg | 172% |
| Polyunsaturated fat | 21.773g | 0.593g | 141% |
| Manganese | 2.46mg | 0.02mg | 106% |
| Magnesium | 351mg | 41mg | 74% |
| Vitamin B1 | 0.791mg | 0.037mg | 63% |
| Sodium | 11mg | 1433mg | 62% |
| Vitamin B6 | 0.79mg | 0.085mg | 54% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Fiber | 11.8g | 0g | 47% |
| Zinc | 7.75mg | 2.58mg | 47% |
| Saturated fat | 6.957g | 17.115g | 46% |
| Selenium | 34.4µg | 14.5µg | 36% |
| Cholesterol | 0mg | 104mg | 35% |
| Fats | 49.67g | 26.94g | 35% |
| Vitamin B3 | 4.515mg | 0.077mg | 28% |
| Protein | 17.73g | 31.8g | 28% |
| Monounsaturated fat | 18.759g | 7.838g | 27% |
| Folate | 97µg | 7µg | 23% |
| Phosphorus | 629mg | 760mg | 19% |
| Potassium | 468mg | 86mg | 11% |
| Vitamin A | 0µg | 96µg | 11% |
| Calories | 573kcal | 387kcal | 9% |
| Calcium | 975mg | 1064mg | 9% |
| Vitamin B2 | 0.247mg | 0.37mg | 9% |
| Vitamin B5 | 0.05mg | 0.424mg | 7% |
| Carbs | 23.45g | 3.63g | 7% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Choline | 25.6mg | 15.4mg | 2% |
| Net carbs | 11.65g | 3.63g | N/A |
| Sugar | 0.3g | 0.73g | N/A |
| Vitamin E | 0.25mg | 0.23mg | 0% |
| Tryptophan | 0.388mg | 0.429mg | 0% |
| Threonine | 0.736mg | 1.171mg | 0% |
| Isoleucine | 0.763mg | 1.685mg | 0% |
| Leucine | 1.358mg | 3.071mg | 0% |
| Lysine | 0.569mg | 2.941mg | 0% |
| Methionine | 0.586mg | 0.852mg | 0% |
| Phenylalanine | 0.94mg | 1.71mg | 0% |
| Valine | 0.99mg | 2.183mg | 0% |
| Histidine | 0.522mg | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
26%
Minerals Daily Need Coverage Score
348%
106%
Comparison summary
Which food is lower in Cholesterol?
Sesame is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 1422mg)
Which food is lower in Saturated fat?
Sesame is lower in Saturated fat (difference - 10.158g)
Which food is cheaper?
Sesame is cheaper (difference - $0.6)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 27)
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.