Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Gouda cheese

Sesame vs. Gouda cheese — In-Depth Nutrition Comparison

Compare

A recap on differences between sesame and gouda cheese

  • Sesame has more copper, iron, manganese, magnesium, vitamin B1, vitamin B6, and fiber; however, gouda cheese is higher in vitamin B12.
  • Sesame covers your daily copper needs 450% more than gouda cheese.
  • Sesame has less saturated fat.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Cheese, gouda.

Infographic

Sesame vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +1110.3%
Contains more CalciumCalcium +39.3%
Contains more PotassiumPotassium +286.8%
Contains more IronIron +5962.5%
Contains more CopperCopper +11238.9%
Contains more ZincZinc +98.7%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +22263.6%
Contains more SeleniumSelenium +137.2%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +2536.7%
Contains more Vitamin B3Vitamin B3 +7066.7%
Contains more Vitamin B6Vitamin B6 +887.5%
Contains more FolateFolate +361.9%
Contains more CholineCholine +66.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B5Vitamin B5 +580%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.24mg

All nutrients comparison - raw data values

Nutrient Sesame Gouda cheese DV% diff.
Copper 4.082mg 0.036mg 450%
Iron 14.55mg 0.24mg 179%
Polyunsaturated fat 21.773g 0.657g 141%
Manganese 2.46mg 0.011mg 106%
Magnesium 351mg 29mg 77%
Vitamin B12 0µg 1.54µg 64%
Vitamin B1 0.791mg 0.03mg 63%
Vitamin B6 0.79mg 0.08mg 55%
Saturated fat 6.957g 17.614g 48%
Fiber 11.8g 0g 47%
Cholesterol 0mg 114mg 38%
Selenium 34.4µg 14.5µg 36%
Zinc 7.75mg 3.9mg 35%
Sodium 11mg 819mg 35%
Fats 49.67g 27.44g 34%
Calcium 975mg 700mg 28%
Monounsaturated fat 18.759g 7.747g 28%
Vitamin B3 4.515mg 0.063mg 28%
Folate 97µg 21µg 19%
Vitamin A 0µg 165µg 18%
Protein 17.73g 24.94g 14%
Phosphorus 629mg 546mg 12%
Calories 573kcal 356kcal 11%
Potassium 468mg 121mg 10%
Vitamin B2 0.247mg 0.334mg 7%
Carbs 23.45g 2.22g 7%
Vitamin B5 0.05mg 0.34mg 6%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin K 0µg 2.3µg 2%
Choline 25.6mg 15.4mg 2%
Net carbs 11.65g 2.22g N/A
Sugar 0.3g 2.22g N/A
Vitamin E 0.25mg 0.24mg 0%
Tryptophan 0.388mg 0.352mg 0%
Threonine 0.736mg 0.93mg 0%
Isoleucine 0.763mg 1.306mg 0%
Leucine 1.358mg 2.564mg 0%
Lysine 0.569mg 2.654mg 0%
Methionine 0.586mg 0.719mg 0%
Phenylalanine 0.94mg 1.431mg 0%
Valine 0.99mg 1.806mg 0%
Histidine 0.522mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more FatsFats +81%
Contains more CarbsCarbs +956.3%
Contains more OtherOther +13.2%
Contains more ProteinProtein +40.7%
Contains more WaterWater +784%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +142.1%
Contains more Poly. FatPolyunsaturated fat +3214%

People also compare

Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds
Gouda cheese
Gouda cheese vs Monterey Jack
Monterey Jack
Gouda cheese
Gouda cheese vs Brunost
Brunost
Gouda cheese
Gouda cheese vs Limburger
Limburger

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.