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.
Detailed nutritional comparison of parmesan cheese and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Parmesan Cheese src
Image of Sesame Seeds src

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.

For macronutrient ratios, parmesan cheese is much heavier in protein, lighter in carbs and lighter in fat compared to sesame seeds per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Parmesan Cheese Sesame Seeds
Protein 38% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Parmesan Cheese or Sesame Seeds .

Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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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.