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.
Detailed nutritional comparison of 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: Cheese (Cheese, Mexican blend) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Sesame Seeds src

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 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 Cheese or Sesame Seeds .

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

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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.