Romano cheese vs. Sesame — In-Depth Nutrition Comparison

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Differences between romano cheese and sesame

Romano cheese contains less copper, iron, manganese, magnesium, vitamin B1, vitamin B6, fiber, and zinc than sesame.
Sesame's daily need coverage for copper is 450% higher.
Sesame contains 130 times less sodium than romano cheese. Romano cheese contains 1433mg of sodium, while sesame contains 11mg.

The food types used in this comparison are Cheese, romano and Seeds, sesame seeds, whole, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Romano cheese

Sesame

Contains more PhosphorusPhosphorus

+20.8%

Contains more MagnesiumMagnesium	+756.1%
Contains more PotassiumPotassium	+444.2%
Contains more IronIron	+1789.6%
Contains more CopperCopper	+13506.7%
Contains more ZincZinc	+200.4%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+12200%
Contains more SeleniumSelenium	+137.2%

~equal in Calcium ~975mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Romano cheese

Sesame

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+49.8%
Contains more Vitamin B5Vitamin B5	+748%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+2037.8%
Contains more Vitamin B3Vitamin B3	+5763.6%
Contains more Vitamin B6Vitamin B6	+829.4%
Contains more FolateFolate	+1285.7%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.03mg	4.082mg	450%
Iron	0.77mg	14.55mg	172%
Polyunsaturated fat	0.593g	21.773g	141%
Manganese	0.02mg	2.46mg	106%
Magnesium	41mg	351mg	74%
Vitamin B1	0.037mg	0.791mg	63%
Sodium	1433mg	11mg	62%
Vitamin B6	0.085mg	0.79mg	54%
Fiber	0g	11.8g	47%
Zinc	2.58mg	7.75mg	47%
Vitamin B12	1.12µg	0µg	47%
Saturated fat	17.115g	6.957g	46%
Selenium	14.5µg	34.4µg	36%
Fats	26.94g	49.67g	35%
Cholesterol	104mg	0mg	35%
Protein	31.8g	17.73g	28%
Vitamin B3	0.077mg	4.515mg	28%
Monounsaturated fat	7.838g	18.759g	27%
Folate	7µg	97µg	23%
Phosphorus	760mg	629mg	19%
Potassium	86mg	468mg	11%
Vitamin A	96µg	0µg	11%
Calories	387kcal	573kcal	9%
Calcium	1064mg	975mg	9%
Vitamin B2	0.37mg	0.247mg	9%
Carbs	3.63g	23.45g	7%
Vitamin B5	0.424mg	0.05mg	7%
Vitamin D*	20 IU	0 IU	3%
Vitamin D	0.5µg	0µg	3%
Vitamin K	2.2µg	0µg	2%
Choline	15.4mg	25.6mg	2%
Protein per 100 calories	8.2g	3.1g	N/A
Calories per 10 g protein	122kcal	323kcal	N/A
Weight per 100 calories	26g	17g	N/A
Unsaturated / Saturated Fat ratio	0.49	5.8	N/A
Net carbs	3.63g	11.65g	N/A
Sugar	0.73g	0.3g	N/A
Vitamin E	0.23mg	0.25mg	0%
Tryptophan	0.429mg	0.388mg	0%
Threonine	1.171mg	0.736mg	0%
Isoleucine	1.685mg	0.763mg	0%
Leucine	3.071mg	1.358mg	0%
Lysine	2.941mg	0.569mg	0%
Methionine	0.852mg	0.586mg	0%
Phenylalanine	1.71mg	0.94mg	0%
Valine	2.183mg	0.99mg	0%
Histidine	1.231mg	0.522mg	0%