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  6. Sesame vs. Romano cheese

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.

Infographic

Sesame vs Romano 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
8
:
2
Romano cheese
Romano cheese
Contains more Iron +1789.6%
Contains more Magnesium +756.1%
Contains more Potassium +444.2%
Contains less Sodium -99.2%
Contains more Zinc +200.4%
Contains more Copper +13506.7%
Contains more Manganese +12200%
Contains more Selenium +137.2%
Contains more Phosphorus +20.8%
Equal in Calcium - 1064
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +1789.6%
Contains more Magnesium +756.1%
Contains more Potassium +444.2%
Contains less Sodium -99.2%
Contains more Zinc +200.4%
Contains more Copper +13506.7%
Contains more Manganese +12200%
Contains more Selenium +137.2%
Contains more Phosphorus +20.8%
Equal in Calcium - 1064

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
:
6
Romano cheese
Romano cheese
Contains more Vitamin B1 +2037.8%
Contains more Vitamin B3 +5763.6%
Contains more Vitamin B6 +829.4%
Contains more Folate +1285.7%
Contains more Vitamin A +4511.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.8%
Contains more Vitamin B5 +748%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.23
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%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin B1 +2037.8%
Contains more Vitamin B3 +5763.6%
Contains more Vitamin B6 +829.4%
Contains more Folate +1285.7%
Contains more Vitamin A +4511.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.8%
Contains more Vitamin B5 +748%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Romano cheese
Romano cheese
Contains more Fats +84.4%
Contains more Carbs +546%
Contains more Protein +79.4%
Contains more Water +559.1%
Contains more Other +50.7%
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
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Fats +84.4%
Contains more Carbs +546%
Contains more Protein +79.4%
Contains more Water +559.1%
Contains more Other +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
:
0
Romano cheese
Romano cheese
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +139.3%
Contains more Polyunsaturated fat +3571.7%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +139.3%
Contains more Polyunsaturated 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.
Sesame Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Romano cheese Opinion
Net carbs 11.65g 3.63g Sesame
Protein 17.73g 31.8g Romano cheese
Fats 49.67g 26.94g Sesame
Carbs 23.45g 3.63g Sesame
Calories 573kcal 387kcal Sesame
Sugar 0.3g 0.73g Sesame
Fiber 11.8g 0g Sesame
Calcium 975mg 1064mg Romano cheese
Iron 14.55mg 0.77mg Sesame
Magnesium 351mg 41mg Sesame
Phosphorus 629mg 760mg Romano cheese
Potassium 468mg 86mg Sesame
Sodium 11mg 1433mg Sesame
Zinc 7.75mg 2.58mg Sesame
Copper 4.082mg 0.03mg Sesame
Manganese 2.46mg 0.02mg Sesame
Selenium 34.4µg 14.5µg Sesame
Vitamin A 9IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.25mg 0.23mg Sesame
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.791mg 0.037mg Sesame
Vitamin B2 0.247mg 0.37mg Romano cheese
Vitamin B3 4.515mg 0.077mg Sesame
Vitamin B5 0.05mg 0.424mg Romano cheese
Vitamin B6 0.79mg 0.085mg Sesame
Folate 97µg 7µg Sesame
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.388mg 0.429mg Romano cheese
Threonine 0.736mg 1.171mg Romano cheese
Isoleucine 0.763mg 1.685mg Romano cheese
Leucine 1.358mg 3.071mg Romano cheese
Lysine 0.569mg 2.941mg Romano cheese
Methionine 0.586mg 0.852mg Romano cheese
Phenylalanine 0.94mg 1.71mg Romano cheese
Valine 0.99mg 2.183mg Romano cheese
Histidine 0.522mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Sesame
Saturated Fat 6.957g 17.115g Sesame
Monounsaturated Fat 18.759g 7.838g Sesame
Polyunsaturated fat 21.773g 0.593g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Romano 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
28%
Romano cheese
Minerals Daily Need Coverage Score
348%
Sesame
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1422mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 10.158g)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $0.6)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
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.

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.