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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, and Vitamin A RAE, while Sesame has more Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, and Fiber.
  • 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 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.
Swiss cheese
Swiss cheese
0
:
10
Sesame
Sesame
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 - 975
Equal in Phosphorus - 629
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
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 - 975
Equal in Phosphorus - 629

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.
Swiss cheese
Swiss cheese
6
:
4
Sesame
Sesame
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 +∞%
Contains more Vitamin B1 +7090.9%
Contains more Vitamin B3 +6954.7%
Contains more Vitamin B6 +1012.7%
Contains more Folate +870%
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%
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%
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 +∞%
Contains more Vitamin B1 +7090.9%
Contains more Vitamin B3 +6954.7%
Contains more Vitamin B6 +1012.7%
Contains more Folate +870%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
3
Sesame
Sesame
Contains more Protein +52.1%
Contains more Water +702.3%
Contains more Fats +60.3%
Contains more Carbs +1528.5%
Contains more Other +49.7%
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
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
Contains more Protein +52.1%
Contains more Water +702.3%
Contains more Fats +60.3%
Contains more Carbs +1528.5%
Contains more Other +49.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
0
:
3
Sesame
Sesame
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +133.1%
Contains more Polyunsaturated fat +1523.6%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 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.
Swiss cheese Sesame
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 Swiss cheese Sesame Opinion
Net carbs 1.44g 11.65g Sesame
Protein 26.96g 17.73g Swiss cheese
Fats 30.99g 49.67g Sesame
Carbs 1.44g 23.45g Sesame
Calories 393kcal 573kcal Sesame
Sugar 0g 0.3g Swiss cheese
Fiber 0g 11.8g Sesame
Calcium 890mg 975mg Sesame
Iron 0.13mg 14.55mg Sesame
Magnesium 33mg 351mg Sesame
Phosphorus 574mg 629mg Sesame
Potassium 72mg 468mg Sesame
Sodium 187mg 11mg Sesame
Zinc 4.37mg 7.75mg Sesame
Copper 0.047mg 4.082mg Sesame
Manganese 0.026mg 2.46mg Sesame
Selenium 30µg 34.4µg Sesame
Vitamin A 1047IU 9IU Swiss cheese
Vitamin A RAE 288µg 0µg Swiss cheese
Vitamin E 0.6mg 0.25mg Swiss cheese
Vitamin B1 0.011mg 0.791mg Sesame
Vitamin B2 0.302mg 0.247mg Swiss cheese
Vitamin B3 0.064mg 4.515mg Sesame
Vitamin B5 0.353mg 0.05mg Swiss cheese
Vitamin B6 0.071mg 0.79mg Sesame
Folate 10µg 97µg Sesame
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 0µg Swiss cheese
Tryptophan 0.401mg 0.388mg Swiss cheese
Threonine 1.038mg 0.736mg Swiss cheese
Isoleucine 1.537mg 0.763mg Swiss cheese
Leucine 2.959mg 1.358mg Swiss cheese
Lysine 2.585mg 0.569mg Swiss cheese
Methionine 0.784mg 0.586mg Swiss cheese
Phenylalanine 1.662mg 0.94mg Swiss cheese
Valine 2.139mg 0.99mg Swiss cheese
Histidine 1.065mg 0.522mg Swiss cheese
Cholesterol 93mg 0mg Sesame
Trans Fat 0.987g Sesame
Saturated Fat 18.227g 6.957g Sesame
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 18.759g Sesame
Polyunsaturated fat 1.341g 21.773g 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
Swiss cheese Sesame
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
48%
Swiss cheese
50%
Sesame
Minerals Daily Need Coverage Score
87%
Swiss cheese
348%
Sesame

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. 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.