Parmesan Cheese vs. Sesame Seeds
Nutrition comparison of Parmesan 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
parmesan cheese
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and sesame seeds:
- Both sesame seeds and parmesan cheese are high in calcium, calories, protein and saturated fat.
- Parmesan cheese has signficantly less carbohydrates than sesame seed.
- Parmesan cheese is an excellent source of Vitamin A.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) 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 parmesan cheese are high in calories. Sesame seed has 44% more calories than parmesan cheese - sesame seed has 565 calories per 100 grams and parmesan cheese has 392 calories.
| Parmesan Cheese | Sesame Seeds | |
|---|---|---|
| Protein | 37% | 11% |
| Carbohydrates | 3% | 17% |
| Fat | 59% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - sesame seed has 14g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and sesame seeds contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and parmesan cheese are high in protein. Parmesan cheese has 111% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Both sesame seeds and parmesan cheese are high in saturated fat. Parmesan cheese has 121% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Sesame seed has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - parmesan cheese has 207ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than sesame seed - parmesan cheese has 19iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Parmesan cheese and sesame seeds contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Parmesan cheese and sesame seeds contain similar amounts of Vitamin K - parmesan cheese has 1.7ug 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, parmesan cheese contains more pantothenic acid and Vitamin B12. Both parmesan cheese and sesame seeds contain significant amounts of riboflavin.
| Parmesan Cheese | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.803 MG |
| Riboflavin | 0.332 MG | 0.251 MG |
| Niacin | 0.271 MG | 4.581 MG |
| Pantothenic acid | 0.453 MG | 0.051 MG |
| Vitamin B6 | 0.091 MG | 0.802 MG |
| Folate | 7 UG | 98 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both sesame seeds and parmesan cheese are high in calcium. Parmesan cheese has 20% more calcium than sesame seed - sesame seed has 989mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 17 times more iron than parmesan cheese - sesame seed has 14.8mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 416% more potassium than parmesan cheese - sesame seed has 475mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.363 G |
| Total | 0.297 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.272 G | 20.654 G |
| Total | 0.272 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: Parmesan Cheese (Cheese, parmesan, hard) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Parmesan 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 parmesan cheese contain more calories in 100 grams?Both sesame seeds and parmesan cheese are high in calories. Sesame seed has 40% more calories than parmesan cheese - sesame seed has 565 calories in 100g and parmesan cheese has 392 calories.
Is sesame seeds or parmesan cheese better for protein?
Both sesame seeds and parmesan cheese are high in protein. Parmesan cheese has 110% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does sesame seeds or parmesan cheese contain more calcium?
Both sesame seeds and parmesan cheese are high in calcium. Parmesan cheese has 20% more calcium than sesame seed - sesame seed has 989mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does sesame seeds or parmesan cheese contain more iron?
Sesame seed is an abundant source of iron and it has 17 times more iron than parmesan cheese - sesame seed has 14.8mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does sesame seeds or parmesan cheese contain more potassium?
Sesame seed is a rich source of potassium and it has 420% more potassium than parmesan cheese - sesame seed has 475mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.