Cheese vs. Sesame Seeds
Nutrition comparison of 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
cheese
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and sesame seeds:
- Both sesame seeds and cheese are high in calcium, calories, protein and saturated fat.
- Cheese has signficantly less carbohydrates than sesame seed.
- Cheese is an excellent source of Vitamin A.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, 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: Cheese (Cheese, Mexican blend) 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 cheese are high in calories. Sesame seed has 47% more calories than cheese - sesame seed has 565 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and similar to sesame seeds for fat. Cheese has a macronutrient ratio of 25:0:75 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Sesame Seeds | |
|---|---|---|
| Protein | 25% | 11% |
| Carbohydrates | ~ | 17% |
| Fat | 75% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than cheese - sesame seed has 14g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both sesame seeds and cheese are high in protein. Cheese has 39% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both sesame seeds and cheese are high in saturated fat. Cheese has 139% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Sesame seed has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - cheese has 174ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than sesame seed - cheese has 21iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Cheese and sesame seeds contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Cheese and sesame seeds contain similar amounts of Vitamin K - cheese has 2.5ug 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, cheese contains more pantothenic acid and Vitamin B12. Both cheese and sesame seeds contain significant amounts of riboflavin.
| Cheese | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.803 MG |
| Riboflavin | 0.318 MG | 0.251 MG |
| Niacin | 0.114 MG | 4.581 MG |
| Pantothenic acid | 0.249 MG | 0.051 MG |
| Vitamin B6 | 0.061 MG | 0.802 MG |
| Folate | 13 UG | 98 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both sesame seeds and cheese are high in calcium. Sesame seed has 50% more calcium than cheese - sesame seed has 989mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 24 times more iron than cheese - sesame seed has 14.8mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 459% more potassium than cheese - sesame seed has 475mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cheese and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.363 G |
| Total | 0.332 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than cheese per 100 grams.
| Cheese | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.532 G | 20.654 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
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 cheese contain more calories in 100 grams?Both sesame seeds and cheese are high in calories. Sesame seed has 50% more calories than cheese - sesame seed has 565 calories in 100g and cheese has 384 calories.
Does sesame seeds or cheese contain more calcium?
Both sesame seeds and cheese are high in calcium. Sesame seed has 50% more calcium than cheese - sesame seed has 989mg of calcium in 100 grams and cheese has 659mg of calcium.
Does sesame seeds or cheese contain more iron?
Sesame seed is an abundant source of iron and it has 24 times more iron than cheese - sesame seed has 14.8mg of iron in 100 grams and cheese has 0.59mg of iron.
Does sesame seeds or cheese contain more potassium?
Sesame seed is a rich source of potassium and it has 460% more potassium than cheese - sesame seed has 475mg of potassium in 100 grams and cheese has 85mg of potassium.