Sesame vs. Parmesan — In-Depth Nutrition Comparison

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A recap on the differences between sesame and parmesan

Sesame has more copper, iron, manganese, magnesium, vitamin B1, vitamin B6, and fiber; however, parmesan is higher in vitamin B12.
Sesame covers your daily copper needs 449% more than parmesan.
Sesame has less saturated fat.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Cheese, parmesan, grated.

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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

Parmesan

Contains more MagnesiumMagnesium	+932.4%
Contains more CalciumCalcium	+14.3%
Contains more PotassiumPotassium	+160%
Contains more IronIron	+2869.4%
Contains more CopperCopper	+10105%
Contains more ZincZinc	+84.5%
Contains less SodiumSodium	-99.4%
Contains more ManganeseManganese	+3364.8%

~equal in Phosphorus ~627mg

~equal in Selenium ~34.4µg

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

Parmesan

Contains more Vitamin B1Vitamin B1	+2942.3%
Contains more Vitamin B3Vitamin B3	+5543.8%
Contains more Vitamin B6Vitamin B6	+875.3%
Contains more FolateFolate	+1516.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+112%
Contains more Vitamin B2Vitamin B2	+44.9%
Contains more Vitamin B5Vitamin B5	+800%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	0.04mg	449%
Iron	14.55mg	0.49mg	176%
Polyunsaturated fat	21.773g	1.386g	136%
Manganese	2.46mg	0.071mg	104%
Sodium	11mg	1804mg	78%
Magnesium	351mg	34mg	75%
Vitamin B1	0.791mg	0.026mg	64%
Vitamin B12	0µg	1.4µg	58%
Vitamin B6	0.79mg	0.081mg	55%
Fiber	11.8g	0g	47%
Saturated fat	6.957g	15.371g	38%
Fats	49.67g	27.84g	34%
Zinc	7.75mg	4.2mg	32%
Cholesterol	0mg	86mg	29%
Vitamin A	0µg	262µg	29%
Monounsaturated fat	18.759g	7.13g	29%
Vitamin B3	4.515mg	0.08mg	28%
Folate	97µg	6µg	23%
Protein	17.73g	28.42g	21%
Calcium	975mg	853mg	12%
Vitamin B2	0.247mg	0.358mg	9%
Calories	573kcal	420kcal	8%
Potassium	468mg	180mg	8%
Vitamin B5	0.05mg	0.45mg	8%
Carbs	23.45g	13.91g	3%
Vitamin D*	0 IU	21 IU	3%
Vitamin D	0µg	0.5µg	3%
Vitamin E	0.25mg	0.53mg	2%
Choline	25.6mg	14.1mg	2%
Vitamin K	0µg	1.7µg	1%
Protein per 100 calories	3.1g	6.8g	N/A
Calories per 10 g protein	323kcal	148kcal	N/A
Weight per 100 calories	17g	24g	N/A
Unsaturated / Saturated Fat ratio	5.8	0.55	N/A
Net carbs	11.65g	13.91g	N/A
Sugar	0.3g	0.07g	N/A
Phosphorus	629mg	627mg	0%
Selenium	34.4µg	34.4µg	0%
Trans fat		0.876g	N/A
Tryptophan	0.388mg	0.383mg	0%
Threonine	0.736mg	1.075mg	0%
Isoleucine	0.763mg	1.455mg	0%
Leucine	1.358mg	2.747mg	0%
Lysine	0.569mg	2.201mg	0%
Methionine	0.586mg	0.751mg	0%
Phenylalanine	0.94mg	1.538mg	0%
Valine	0.99mg	1.865mg	0%
Histidine	0.522mg	0.806mg	0%
Omega-3 - ALA		0.102g	N/A
Omega-3 - DPA	0g	0.015g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.026g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		0.87g	N/A