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Sesame vs. Corn — In-Depth Nutrition Comparison

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Differences between Sesame and Corn

  • Corn contains less Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 448% higher.
  • Corn contains 325 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Corn contains 3mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Sesame vs Corn infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
9
:
1
Corn
Contains more Calcium +32400%
Contains more Iron +3133.3%
Contains more Magnesium +1250%
Contains more Phosphorus +716.9%
Contains more Potassium +114.7%
Contains more Zinc +1150%
Contains more Copper +8230.6%
Contains more Manganese +1373.1%
Contains more Selenium +17100%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +32400%
Contains more Iron +3133.3%
Contains more Magnesium +1250%
Contains more Phosphorus +716.9%
Contains more Potassium +114.7%
Contains more Zinc +1150%
Contains more Copper +8230.6%
Contains more Manganese +1373.1%
Contains more Selenium +17100%
Contains less Sodium -90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
6
:
4
Corn
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +750.5%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B6 +468.3%
Contains more Folate +321.7%
Contains more Vitamin A +2822.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1484%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +750.5%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B6 +468.3%
Contains more Folate +321.7%
Contains more Vitamin A +2822.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1484%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
:
1
Corn
Contains more Protein +419.9%
Contains more Fats +3211.3%
Contains more Carbs +11.8%
Contains more Other +537.1%
Contains more Water +1465.2%
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +419.9%
Contains more Fats +3211.3%
Contains more Carbs +11.8%
Contains more Other +537.1%
Contains more Water +1465.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Corn
Contains more Monounsaturated Fat +4915.8%
Contains more Polyunsaturated fat +3510.8%
Contains less Saturated Fat -97.2%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +4915.8%
Contains more Polyunsaturated fat +3510.8%
Contains less Saturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Corn
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Corn Opinion
Net carbs 11.65g 18.58g Corn
Protein 17.73g 3.41g Sesame
Fats 49.67g 1.5g Sesame
Carbs 23.45g 20.98g Sesame
Calories 573kcal 96kcal Sesame
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0.3g 4.54g Sesame
Fiber 11.8g 2.4g Sesame
Calcium 975mg 3mg Sesame
Iron 14.55mg 0.45mg Sesame
Magnesium 351mg 26mg Sesame
Phosphorus 629mg 77mg Sesame
Potassium 468mg 218mg Sesame
Sodium 11mg 1mg Corn
Zinc 7.75mg 0.62mg Sesame
Copper 4.082mg 0.049mg Sesame
Manganese 2.46mg 0.167mg Sesame
Selenium 34.4µg 0.2µg Sesame
Vitamin A 9IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.25mg 0.09mg Sesame
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.791mg 0.093mg Sesame
Vitamin B2 0.247mg 0.057mg Sesame
Vitamin B3 4.515mg 1.683mg Sesame
Vitamin B5 0.05mg 0.792mg Corn
Vitamin B6 0.79mg 0.139mg Sesame
Folate 97µg 23µg Sesame
Vitamin K 0µg 0.4µg Corn
Tryptophan 0.388mg 0.023mg Sesame
Threonine 0.736mg 0.133mg Sesame
Isoleucine 0.763mg 0.133mg Sesame
Leucine 1.358mg 0.358mg Sesame
Lysine 0.569mg 0.141mg Sesame
Methionine 0.586mg 0.069mg Sesame
Phenylalanine 0.94mg 0.155mg Sesame
Valine 0.99mg 0.191mg Sesame
Histidine 0.522mg 0.091mg Sesame
Saturated Fat 6.957g 0.197g Corn
Monounsaturated Fat 18.759g 0.374g Sesame
Polyunsaturated fat 21.773g 0.603g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
17%
Corn
Minerals Daily Need Coverage Score
348%
Sesame
14%
Corn

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 6.76g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn
Corn is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.