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 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 23:3:74 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 | 3% | 17% |
Fat | 74% | 72% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 Cheddar Cheese or Sesame Seeds .
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
()
|
|||||
---|---|---|---|---|---|---|---|
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 | |||