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  6. Cornmeal vs. Sesame

Cornmeal vs. Sesame — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and sesame

  • Cornmeal has less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, and selenium.
  • Sesame covers your daily copper needs 445% more than cornmeal.
  • Cornmeal has less saturated fat.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Seeds, sesame seeds, whole, dried.

Infographic

Cornmeal vs Sesame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +996.9%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +229.6%
Contains more IronIron +233.7%
Contains more CopperCopper +5271.1%
Contains more ZincZinc +1074.2%
Contains more PhosphorusPhosphorus +535.4%
Contains more ManganeseManganese +1313.8%
Contains more SeleniumSelenium +227.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Sesame
Sesame
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B5Vitamin B5 +380%
Contains more FolateFolate +115.5%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B6Vitamin B6 +334.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.515mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Sesame DV% diff.
Copper 0.076mg 4.082mg 445%
Polyunsaturated fat 0.828g 21.773g 140%
Iron 4.36mg 14.55mg 127%
Manganese 0.174mg 2.46mg 99%
Calcium 3mg 975mg 97%
Magnesium 32mg 351mg 76%
Phosphorus 99mg 629mg 76%
Fats 1.75g 49.67g 74%
Zinc 0.66mg 7.75mg 64%
Vitamin B6 0.182mg 0.79mg 47%
Monounsaturated fat 0.39g 18.759g 46%
Selenium 10.5µg 34.4µg 43%
Fiber 3.9g 11.8g 32%
Saturated fat 0.22g 6.957g 31%
Starch 73.3g 30%
Folate 209µg 97µg 28%
Protein 7.11g 17.73g 21%
Vitamin B1 0.551mg 0.791mg 20%
Carbs 79.45g 23.45g 19%
Calories 370kcal 573kcal 10%
Potassium 142mg 468mg 10%
Vitamin B2 0.382mg 0.247mg 10%
Vitamin B5 0.24mg 0.05mg 4%
Vitamin B3 4.968mg 4.515mg 3%
Choline 8.6mg 25.6mg 3%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 0.25mg 1%
Protein per 100 calories 1.9g 3.1g N/A
Calories per 10 g protein 520kcal 323kcal N/A
Weight per 100 calories 27g 17g N/A
Unsaturated / Saturated Fat ratio 5.5 5.8 N/A
Net carbs 75.55g 11.65g N/A
Sugar 1.61g 0.3g N/A
Sodium 7mg 11mg 0%
Tryptophan 0.038mg 0.388mg 0%
Threonine 0.172mg 0.736mg 0%
Isoleucine 0.242mg 0.763mg 0%
Leucine 1.006mg 1.358mg 0%
Lysine 0.105mg 0.569mg 0%
Methionine 0.162mg 0.586mg 0%
Phenylalanine 0.366mg 0.94mg 0%
Valine 0.337mg 0.99mg 0%
Histidine 0.172mg 0.522mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Sesame
Sesame
3
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
Contains more CarbsCarbs +238.8%
Contains more WaterWater +138.4%
Contains more ProteinProtein +149.4%
Contains more FatsFats +2738.3%
Contains more OtherOther +774.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +4710%
Contains more Poly. FatPolyunsaturated fat +2529.6%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.