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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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Goat cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
32%
Goat cheese
Minerals Daily Need Coverage Score
348%
Sesame
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 404mg)
Which food is lower in Saturated fat?
Sesame
Sesame is lower in Saturated fat (difference - 13.682g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $2)
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. 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.