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  6. Swiss cheese vs. Sesame

Swiss cheese vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and sesame

  • Swiss cheese has more vitamin B12, while sesame has more copper, iron, manganese, magnesium, vitamin B1, vitamin B6, and fiber.
  • Sesame covers your daily need for copper, 448% more than Swiss cheese.
  • The amount of cholesterol in sesame is lower.

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

Infographic

Swiss cheese vs Sesame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Sesame
Sesame
8
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%
Contains more MagnesiumMagnesium +963.6%
Contains more PotassiumPotassium +550%
Contains more IronIron +11092.3%
Contains more CopperCopper +8585.1%
Contains more ZincZinc +77.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +9361.5%
Contains more SeleniumSelenium +14.7%
~equal in Calcium ~975mg
~equal in Phosphorus ~629mg

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.
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B2Vitamin B2 +22.3%
Contains more Vitamin B5Vitamin B5 +606%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +7090.9%
Contains more Vitamin B3Vitamin B3 +6954.7%
Contains more Vitamin B6Vitamin B6 +1012.7%
Contains more FolateFolate +870%
Contains more CholineCholine +65.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Sesame DV% diff.
Copper 0.047mg 4.082mg 448%
Iron 0.13mg 14.55mg 180%
Polyunsaturated fat 1.341g 21.773g 136%
Vitamin B12 3.06µg 0µg 128%
Manganese 0.026mg 2.46mg 106%
Magnesium 33mg 351mg 76%
Vitamin B1 0.011mg 0.791mg 65%
Vitamin B6 0.071mg 0.79mg 55%
Saturated fat 18.227g 6.957g 51%
Fiber 0g 11.8g 47%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Zinc 4.37mg 7.75mg 31%
Fats 30.99g 49.67g 29%
Vitamin B3 0.064mg 4.515mg 28%
Monounsaturated fat 8.046g 18.759g 27%
Folate 10µg 97µg 22%
Protein 26.96g 17.73g 18%
Potassium 72mg 468mg 12%
Calories 393kcal 573kcal 9%
Calcium 890mg 975mg 9%
Selenium 30µg 34.4µg 8%
Sodium 187mg 11mg 8%
Phosphorus 574mg 629mg 8%
Carbs 1.44g 23.45g 7%
Vitamin B5 0.353mg 0.05mg 6%
Vitamin B2 0.302mg 0.247mg 4%
Vitamin E 0.6mg 0.25mg 2%
Choline 15.5mg 25.6mg 2%
Vitamin K 1.4µg 0µg 1%
Net carbs 1.44g 11.65g N/A
Sugar 0g 0.3g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.388mg 0%
Threonine 1.038mg 0.736mg 0%
Isoleucine 1.537mg 0.763mg 0%
Leucine 2.959mg 1.358mg 0%
Lysine 2.585mg 0.569mg 0%
Methionine 0.784mg 0.586mg 0%
Phenylalanine 1.662mg 0.94mg 0%
Valine 2.139mg 0.99mg 0%
Histidine 1.065mg 0.522mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more ProteinProtein +52.1%
Contains more WaterWater +702.3%
Contains more FatsFats +60.3%
Contains more CarbsCarbs +1528.5%
Contains more OtherOther +49.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
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
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +133.1%
Contains more Poly. FatPolyunsaturated fat +1523.6%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.