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  6. Sesame vs. Cheese sandwich

Sesame vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between sesame and cheese sandwich?

  • Cheese sandwich has less copper, iron, calcium, magnesium, zinc, manganese, vitamin B6, vitamin B1, and phosphorus than sesame.
  • Sesame's daily need coverage for copper is 436% higher.
  • Sesame has 9 times more zinc than cheese sandwich. Sesame has 7.75mg of zinc, while cheese sandwich has 0.87mg.
  • Sesame contains less sodium.

We used Seeds, sesame seeds, whole, dried and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Sesame vs Cheese sandwich 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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +377.9%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +455.3%
Contains more CopperCopper +2451.3%
Contains more ZincZinc +790.8%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +127.1%
Contains more SeleniumSelenium +41.6%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120.9%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B6Vitamin B6 +202.7%
Contains more FolateFolate +51.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B5Vitamin B5 +1144%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Cheese sandwich DV% diff.
Copper 4.082mg 0.16mg 436%
Iron 14.55mg 2.62mg 149%
Polyunsaturated fat 21.773g 9.166g 84%
Calcium 975mg 204mg 77%
Magnesium 351mg 54mg 71%
Zinc 7.75mg 0.87mg 63%
Manganese 2.46mg 1.083mg 60%
Vitamin B6 0.79mg 0.261mg 41%
Fats 49.67g 25g 38%
Vitamin B1 0.791mg 0.358mg 36%
Sodium 11mg 839mg 36%
Fiber 11.8g 3.1g 35%
Phosphorus 629mg 382mg 35%
Monounsaturated fat 18.759g 10.351g 21%
Selenium 34.4µg 24.3µg 18%
Protein 17.73g 9.8g 16%
Vitamin B2 0.247mg 0.427mg 14%
Saturated fat 6.957g 4.129g 13%
Carbs 23.45g 58.2g 12%
Vitamin B5 0.05mg 0.622mg 11%
Folate 97µg 64µg 8%
Vitamin B3 4.515mg 3.185mg 8%
Choline 25.6mg 5%
Potassium 468mg 306mg 5%
Vitamin B12 0µg 0.12µg 5%
Calories 573kcal 497kcal 4%
Vitamin E 0.25mg 2%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Net carbs 11.65g 55.1g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0.13mg 0%
Threonine 0.736mg 0.298mg 0%
Isoleucine 0.763mg 0.383mg 0%
Leucine 1.358mg 0.698mg 0%
Lysine 0.569mg 0.344mg 0%
Methionine 0.586mg 0.167mg 0%
Phenylalanine 0.94mg 0.472mg 0%
Valine 0.99mg 0.438mg 0%
Histidine 0.522mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +80.9%
Contains more FatsFats +98.7%
Contains more WaterWater +46.6%
Contains more OtherOther +17.4%
Contains more CarbsCarbs +148.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains more Mono. FatMonounsaturated fat +81.2%
Contains more Poly. FatPolyunsaturated fat +137.5%
Contains less Sat. FatSaturated fat -40.6%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.