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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.
  • Romano cheese contains 10000000 times less Fiber than Sesame. Sesame contains 11.8g of Fiber, while Romano cheese contains 0g.
  • 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 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 Phosphorus +20.8%
Equal in Calcium - 1064
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
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 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 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 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

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals Equal
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
Starch g g
Fructose g g
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
Vitamin A 9IU 415IU Romano cheese
Vitamin E 0.25mg 0.23mg Sesame
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 0mg 0mg
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
Trans Fat g g
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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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

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 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.

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.