Cheddar Cheese vs. Sesame Seeds
Nutrition comparison of Cheddar 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
cheddar cheese
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and sesame seeds:
- Both sesame seeds and cheddar cheese are high in calcium, calories, protein and saturated fat.
- Cheddar cheese has signficantly less carbohydrates than sesame seed.
- Cheddar cheese is an excellent source of Vitamin A.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, cheddar 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: Cheddar Cheese (Cheese, cheddar) 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 cheddar cheese are high in calories. Sesame seed has 40% more calories than cheddar cheese - sesame seed has 565 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and similar to sesame seeds for fat. Cheddar cheese has a macronutrient ratio of 23:4:74 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Sesame Seeds | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 4% | 17% |
| Fat | 74% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - sesame seed has 14g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and sesame seeds contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and cheddar cheese are high in protein. Cheddar cheese has 35% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both sesame seeds and cheddar cheese are high in saturated fat. Cheddar cheese has 181% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Sesame seed has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - cheddar cheese has 337ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than sesame seed - cheddar cheese has 24iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Cheddar cheese has more Vitamin E than sesame seed - cheddar cheese has 0.71mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Cheddar cheese and sesame seeds contain similar amounts of Vitamin K - cheddar 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, cheddar cheese contains more pantothenic acid and Vitamin B12. Both cheddar cheese and sesame seeds contain significant amounts of riboflavin.
| Cheddar Cheese | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.803 MG |
| Riboflavin | 0.428 MG | 0.251 MG |
| Niacin | 0.059 MG | 4.581 MG |
| Pantothenic acid | 0.41 MG | 0.051 MG |
| Vitamin B6 | 0.066 MG | 0.802 MG |
| Folate | 27 UG | 98 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both sesame seeds and cheddar cheese are high in calcium. Sesame seed has 39% more calcium than cheddar cheese - sesame seed has 989mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 104 times more iron than cheddar cheese - sesame seed has 14.8mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 525% more potassium than cheddar cheese - sesame seed has 475mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than sesame seed per 100 grams.
| Cheddar Cheese | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.363 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 20.654 G |
| Total | 1.207 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: Cheddar Cheese (Cheese, cheddar) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cheddar Cheese g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 cheddar cheese contain more calories in 100 grams?Both sesame seeds and cheddar cheese are high in calories. Sesame seed has 40% more calories than cheddar cheese - sesame seed has 565 calories in 100g and cheddar cheese has 403 calories.
Does sesame seeds or cheddar cheese contain more calcium?
Both sesame seeds and cheddar cheese are high in calcium. Sesame seed has 40% more calcium than cheddar cheese - sesame seed has 989mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does sesame seeds or cheddar cheese contain more iron?
Sesame seed is an abundant source of iron and it has 104 times more iron than cheddar cheese - sesame seed has 14.8mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does sesame seeds or cheddar cheese contain more potassium?
Sesame seed is a rich source of potassium and it has 530% more potassium than cheddar cheese - sesame seed has 475mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.