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Sesame vs Romano cheese - In-Depth Nutrition Comparison

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Differences between Sesame and Romano cheese

  • Sesame has more Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, and Zinc, while Romano cheese has more Fiber.
  • Sesame's daily need coverage for Copper is 450% higher.
  • Romano cheese contains 123 times less Manganese than Sesame. Sesame contains 2.46mg of Manganese, while Romano cheese contains 0.02mg.
  • 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
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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 +1789.6%
Contains more Potassium +444.2%
Contains more Magnesium +756.1%
Contains more Copper +13506.7%
Contains more Zinc +200.4%
Contains less Sodium -99.2%
Contains more Phosphorus +20.8%
Equal in Calcium - 1064
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Contains more Iron +1789.6%
Contains more Potassium +444.2%
Contains more Magnesium +756.1%
Contains more Copper +13506.7%
Contains more Zinc +200.4%
Contains less Sodium -99.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
5
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 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

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
28
Romano cheese
Mineral Summary Score
372
Sesame
122
Romano cheese

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
191%
Romano cheese
Carbohydrates
23%
Sesame
4%
Romano cheese
Fats
229%
Sesame
124%
Romano cheese

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 Romano cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 104mg)
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 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 lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
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.

All nutrients comparison - raw data values

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

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. 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.