Blue Cheese vs. Sesame Seeds
Nutrition comparison of Blue Cheese and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blue cheese
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blue cheese and sesame seeds:
- Both sesame seeds and blue cheese are high in calcium, calories, potassium, protein and saturated fat.
- Blue cheese has signficantly less carbohydrates than sesame seed.
- Blue cheese is an excellent source of Vitamin A.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, blue cheese contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Blue Cheese (Cheese, blue) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and blue cheese are high in calories. Sesame seed has 60% more calories than blue cheese - sesame seed has 565 calories per 100 grams and blue cheese has 353 calories.
For macronutrient ratios, blue cheese is heavier in protein, lighter in carbs and similar to sesame seeds for fat. Blue cheese has a macronutrient ratio of 24:3:73 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blue Cheese | Sesame Seeds | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 3% | 17% |
| Fat | 73% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Blue cheese has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and blue cheese has 2.3g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than blue cheese - sesame seed has 14g of dietary fiber per 100 grams and blue cheese does not contain significant amounts.
sugar
Blue cheese and sesame seeds contain similar amounts of sugar - blue cheese has 0.5g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and blue cheese are high in protein. Blue cheese has 26% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and blue cheese has 21.4g of protein.
Fat
saturated fat
Both sesame seeds and blue cheese are high in saturated fat. Blue cheese has 178% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and blue cheese has 18.7g of saturated fat.
cholesterol
Sesame seed has less cholesterol than blue cheese - blue cheese has 75mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Blue cheese is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - blue cheese has 198ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Blue cheese has more Vitamin D than sesame seed - blue cheese has 21iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Blue cheese and sesame seeds contain similar amounts of Vitamin E - blue cheese has 0.25mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Blue cheese and sesame seeds contain similar amounts of Vitamin K - blue cheese has 2.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, blue cheese contains more pantothenic acid and Vitamin B12. Both blue cheese and sesame seeds contain significant amounts of riboflavin.
| Blue Cheese | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.803 MG |
| Riboflavin | 0.382 MG | 0.251 MG |
| Niacin | 1.016 MG | 4.581 MG |
| Pantothenic acid | 1.729 MG | 0.051 MG |
| Vitamin B6 | 0.166 MG | 0.802 MG |
| Folate | 36 UG | 98 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Both sesame seeds and blue cheese are high in calcium. Sesame seed has 87% more calcium than blue cheese - sesame seed has 989mg of calcium per 100 grams and blue cheese has 528mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 46 times more iron than blue cheese - sesame seed has 14.8mg of iron per 100 grams and blue cheese has 0.31mg of iron.
potassium
Both sesame seeds and blue cheese are high in potassium. Sesame seed has 86% more potassium than blue cheese - sesame seed has 475mg of potassium per 100 grams and blue cheese has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blue cheese and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Blue Cheese | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.264 G | 0.363 G |
| Total | 0.264 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than blue cheese per 100 grams.
| Blue Cheese | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.536 G | 20.654 G |
| Total | 0.536 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blue Cheese (Cheese, blue) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Blue Cheese g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or blue cheese contain more calories in 100 grams?Both sesame seeds and blue cheese are high in calories. Sesame seed has 60% more calories than blue cheese - sesame seed has 565 calories in 100g and blue cheese has 353 calories.
Does sesame seeds or blue cheese contain more calcium?
Both sesame seeds and blue cheese are high in calcium. Sesame seed has 90% more calcium than blue cheese - sesame seed has 989mg of calcium in 100 grams and blue cheese has 528mg of calcium.
Does sesame seeds or blue cheese contain more iron?
Sesame seed is an abundant source of iron and it has 46 times more iron than blue cheese - sesame seed has 14.8mg of iron in 100 grams and blue cheese has 0.31mg of iron.
Does sesame seeds or blue cheese contain more potassium?
Both sesame seeds and blue cheese are high in potassium. Sesame seed has 90% more potassium than blue cheese - sesame seed has 475mg of potassium in 100 grams and blue cheese has 256mg of potassium.