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  6. Sesame vs. Muenster cheese

Sesame vs. Muenster cheese — In-Depth Nutrition Comparison

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Summary of differences between sesame and muenster cheese

  • Sesame has more copper, iron, manganese, magnesium, vitamin B1, vitamin B6, fiber, and zinc, while muenster cheese has more vitamin B12.
  • Sesame covers your daily need for copper, 450% more than muenster cheese.
  • The amount of saturated fat in sesame is lower.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Cheese, muenster.

Infographic

Sesame vs Muenster 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +36%
Contains more PotassiumPotassium +249.3%
Contains more IronIron +3448.8%
Contains more CopperCopper +13067.7%
Contains more ZincZinc +175.8%
Contains more PhosphorusPhosphorus +34.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +30650%
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin B1Vitamin B1 +5984.6%
Contains more Vitamin B3Vitamin B3 +4283.5%
Contains more Vitamin B6Vitamin B6 +1310.7%
Contains more FolateFolate +708.3%
Contains more CholineCholine +66.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.6%
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 Muenster cheese DV% diff.
Copper 4.082mg 0.031mg 450%
Iron 14.55mg 0.41mg 177%
Polyunsaturated fat 21.773g 0.661g 141%
Manganese 2.46mg 0.008mg 107%
Magnesium 351mg 27mg 77%
Vitamin B1 0.791mg 0.013mg 65%
Vitamin B12 0µg 1.47µg 61%
Vitamin B6 0.79mg 0.056mg 56%
Saturated fat 6.957g 19.113g 55%
Fiber 11.8g 0g 47%
Zinc 7.75mg 2.81mg 45%
Selenium 34.4µg 14.5µg 36%
Vitamin A 0µg 298µg 33%
Cholesterol 0mg 96mg 32%
Fats 49.67g 30.04g 30%
Vitamin B3 4.515mg 0.103mg 28%
Sodium 11mg 628mg 27%
Calcium 975mg 717mg 26%
Monounsaturated fat 18.759g 8.711g 25%
Phosphorus 629mg 468mg 23%
Folate 97µg 12µg 21%
Protein 17.73g 23.41g 11%
Calories 573kcal 368kcal 10%
Potassium 468mg 134mg 10%
Carbs 23.45g 1.12g 7%
Vitamin B2 0.247mg 0.32mg 6%
Vitamin D 0IU 22IU 3%
Vitamin B5 0.05mg 0.19mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 0µg 2.5µg 2%
Choline 25.6mg 15.4mg 2%
Net carbs 11.65g 1.12g N/A
Sugar 0.3g 1.12g N/A
Vitamin E 0.25mg 0.26mg 0%
Tryptophan 0.388mg 0.327mg 0%
Threonine 0.736mg 0.888mg 0%
Isoleucine 0.763mg 1.145mg 0%
Leucine 1.358mg 2.26mg 0%
Lysine 0.569mg 2.139mg 0%
Methionine 0.586mg 0.569mg 0%
Phenylalanine 0.94mg 1.24mg 0%
Valine 0.99mg 1.482mg 0%
Histidine 0.522mg 0.829mg 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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more FatsFats +65.3%
Contains more CarbsCarbs +1993.8%
Contains more OtherOther +21.9%
Contains more ProteinProtein +32%
Contains more WaterWater +790.6%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +115.3%
Contains more Poly. FatPolyunsaturated fat +3193.9%

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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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.