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  6. Sesame vs. Swiss cheese

Sesame vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between Sesame and Swiss cheese

  • Sesame has more Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, and Fiber, while Swiss cheese has more Vitamin B12, and Vitamin A RAE.
  • Sesame covers your daily need of Copper 448% more than Swiss 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, swiss.

Infographic

Sesame vs Swiss 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
:
0
Swiss cheese
Swiss cheese
Contains more Iron +11092.3%
Contains more Magnesium +963.6%
Contains more Potassium +550%
Contains less Sodium -94.1%
Contains more Zinc +77.3%
Contains more Copper +8585.1%
Contains more Manganese +9361.5%
Contains more Selenium +14.7%
Equal in Calcium - 890
Equal in Phosphorus - 574
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +11092.3%
Contains more Magnesium +963.6%
Contains more Potassium +550%
Contains less Sodium -94.1%
Contains more Zinc +77.3%
Contains more Copper +8585.1%
Contains more Manganese +9361.5%
Contains more Selenium +14.7%
Equal in Calcium - 890
Equal in Phosphorus - 574

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
4
:
6
Swiss cheese
Swiss cheese
Contains more Vitamin B1 +7090.9%
Contains more Vitamin B3 +6954.7%
Contains more Vitamin B6 +1012.7%
Contains more Folate +870%
Contains more Vitamin A +11533.3%
Contains more Vitamin E +140%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B5 +606%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin B1 +7090.9%
Contains more Vitamin B3 +6954.7%
Contains more Vitamin B6 +1012.7%
Contains more Folate +870%
Contains more Vitamin A +11533.3%
Contains more Vitamin E +140%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B5 +606%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Swiss cheese
Swiss cheese
Contains more Fats +60.3%
Contains more Carbs +1528.5%
Contains more Other +49.7%
Contains more Protein +52.1%
Contains more Water +702.3%
Sesame
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
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more Fats +60.3%
Contains more Carbs +1528.5%
Contains more Other +49.7%
Contains more Protein +52.1%
Contains more Water +702.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
:
0
Swiss cheese
Swiss cheese
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +133.1%
Contains more Polyunsaturated fat +1523.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +133.1%
Contains more Polyunsaturated fat +1523.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Swiss cheese Opinion
Net carbs 11.65g 1.44g Sesame
Protein 17.73g 26.96g Swiss cheese
Fats 49.67g 30.99g Sesame
Carbs 23.45g 1.44g Sesame
Calories 573kcal 393kcal Sesame
Sugar 0.3g 0g Swiss cheese
Fiber 11.8g 0g Sesame
Calcium 975mg 890mg Sesame
Iron 14.55mg 0.13mg Sesame
Magnesium 351mg 33mg Sesame
Phosphorus 629mg 574mg Sesame
Potassium 468mg 72mg Sesame
Sodium 11mg 187mg Sesame
Zinc 7.75mg 4.37mg Sesame
Copper 4.082mg 0.047mg Sesame
Manganese 2.46mg 0.026mg Sesame
Selenium 34.4µg 30µg Sesame
Vitamin A 9IU 1047IU Swiss cheese
Vitamin A RAE 0µg 288µg Swiss cheese
Vitamin E 0.25mg 0.6mg Swiss cheese
Vitamin B1 0.791mg 0.011mg Sesame
Vitamin B2 0.247mg 0.302mg Swiss cheese
Vitamin B3 4.515mg 0.064mg Sesame
Vitamin B5 0.05mg 0.353mg Swiss cheese
Vitamin B6 0.79mg 0.071mg Sesame
Folate 97µg 10µg Sesame
Vitamin B12 0µg 3.06µg Swiss cheese
Vitamin K 0µg 1.4µg Swiss cheese
Tryptophan 0.388mg 0.401mg Swiss cheese
Threonine 0.736mg 1.038mg Swiss cheese
Isoleucine 0.763mg 1.537mg Swiss cheese
Leucine 1.358mg 2.959mg Swiss cheese
Lysine 0.569mg 2.585mg Swiss cheese
Methionine 0.586mg 0.784mg Swiss cheese
Phenylalanine 0.94mg 1.662mg Swiss cheese
Valine 0.99mg 2.139mg Swiss cheese
Histidine 0.522mg 1.065mg Swiss cheese
Cholesterol 0mg 93mg Sesame
Trans Fat 0.987g Sesame
Saturated Fat 6.957g 18.227g Sesame
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 18.759g 8.046g Sesame
Polyunsaturated fat 21.773g 1.341g Sesame
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Swiss cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
48%
Swiss cheese
Minerals Daily Need Coverage Score
348%
Sesame
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $0.4)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 176mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 11.27g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.