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  6. Sesame vs. Goat cheese

Sesame vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between sesame and goat cheese

  • The amount of copper, iron, manganese, magnesium, calcium, zinc, vitamin B1, vitamin B6, and selenium in sesame is higher than in goat cheese.
  • Sesame covers your daily copper needs 391% more than goat cheese.
  • Goat cheese has 26 times less manganese than sesame. Sesame has 2.46mg of manganese, while goat cheese has 0.093mg.
  • Sesame contains less saturated fat.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Cheese, goat, semisoft type.

Infographic

Sesame vs Goat 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
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +1110.3%
Contains more CalciumCalcium +227.2%
Contains more PotassiumPotassium +196.2%
Contains more IronIron +798.1%
Contains more CopperCopper +623.8%
Contains more ZincZinc +1074.2%
Contains more PhosphorusPhosphorus +67.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +2545.2%
Contains more SeleniumSelenium +805.3%

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
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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +998.6%
Contains more Vitamin B3Vitamin B3 +293.3%
Contains more Vitamin B6Vitamin B6 +1216.7%
Contains more FolateFolate +4750%
Contains more CholineCholine +66.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.26mg

All nutrients comparison - raw data values

Nutrient Sesame Goat cheese DV% diff.
Copper 4.082mg 0.564mg 391%
Iron 14.55mg 1.62mg 162%
Polyunsaturated fat 21.773g 0.709g 140%
Manganese 2.46mg 0.093mg 103%
Magnesium 351mg 29mg 77%
Calcium 975mg 298mg 68%
Zinc 7.75mg 0.66mg 64%
Saturated fat 6.957g 20.639g 62%
Vitamin B1 0.791mg 0.072mg 60%
Selenium 34.4µg 3.8µg 56%
Vitamin B6 0.79mg 0.06mg 56%
Fiber 11.8g 0g 47%
Vitamin A 0µg 407µg 45%
Phosphorus 629mg 375mg 36%
Vitamin B2 0.247mg 0.676mg 33%
Fats 49.67g 29.84g 31%
Monounsaturated fat 18.759g 6.808g 30%
Cholesterol 0mg 79mg 26%
Folate 97µg 2µg 24%
Vitamin B3 4.515mg 1.148mg 21%
Sodium 11mg 415mg 18%
Calories 573kcal 364kcal 10%
Potassium 468mg 158mg 9%
Vitamin B12 0µg 0.22µg 9%
Protein 17.73g 21.58g 8%
Carbs 23.45g 0.12g 8%
Vitamin B5 0.05mg 0.19mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin K 0µg 2.5µg 2%
Choline 25.6mg 15.4mg 2%
Net carbs 11.65g 0.12g N/A
Sugar 0.3g 0.12g N/A
Vitamin E 0.25mg 0.26mg 0%
Tryptophan 0.388mg 0.227mg 0%
Threonine 0.736mg 0.805mg 0%
Isoleucine 0.763mg 0.893mg 0%
Leucine 1.358mg 1.861mg 0%
Lysine 0.569mg 1.549mg 0%
Methionine 0.586mg 0.575mg 0%
Phenylalanine 0.94mg 0.859mg 0%
Valine 0.99mg 1.485mg 0%
Histidine 0.522mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more FatsFats +66.5%
Contains more CarbsCarbs +19441.7%
Contains more OtherOther +51.7%
Contains more ProteinProtein +21.7%
Contains more WaterWater +870.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +175.5%
Contains more Poly. FatPolyunsaturated fat +2970.9%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.