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  6. Cornmeal vs. Sesame

Cornmeal vs. Sesame — In-Depth Nutrition Comparison

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A recap on 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.
Cornmeal
Cornmeal
1
:
9
Sesame
Sesame
Contains less Sodium -36.4%
Contains more Calcium +32400%
Contains more Iron +233.7%
Contains more Magnesium +996.9%
Contains more Phosphorus +535.4%
Contains more Potassium +229.6%
Contains more Zinc +1074.2%
Contains more Copper +5271.1%
Contains more Manganese +1313.8%
Contains more Selenium +227.6%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -36.4%
Contains more Calcium +32400%
Contains more Iron +233.7%
Contains more Magnesium +996.9%
Contains more Phosphorus +535.4%
Contains more Potassium +229.6%
Contains more Zinc +1074.2%
Contains more Copper +5271.1%
Contains more Manganese +1313.8%
Contains more Selenium +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.
Cornmeal
Cornmeal
5
:
3
Sesame
Sesame
Contains more Vitamin A +2277.8%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B5 +380%
Contains more Folate +115.5%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +43.6%
Contains more Vitamin B6 +334.1%
Equal in Vitamin B3 - 4.515
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Sesame
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%
Contains more Vitamin A +2277.8%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B5 +380%
Contains more Folate +115.5%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +43.6%
Contains more Vitamin B6 +334.1%
Equal in Vitamin B3 - 4.515

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Sesame
Sesame
Contains more Carbs +238.8%
Contains more Water +138.4%
Contains more Protein +149.4%
Contains more Fats +2738.3%
Contains more Other +774.5%
Cornmeal
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
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 Carbs +238.8%
Contains more Water +138.4%
Contains more Protein +149.4%
Contains more Fats +2738.3%
Contains more Other +774.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Sesame
Sesame
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +4710%
Contains more Polyunsaturated fat +2529.6%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +4710%
Contains more Polyunsaturated fat +2529.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Sesame
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 Cornmeal Sesame Opinion
Net carbs 75.55g 11.65g Cornmeal
Protein 7.11g 17.73g Sesame
Fats 1.75g 49.67g Sesame
Carbs 79.45g 23.45g Cornmeal
Calories 370kcal 573kcal Sesame
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 0.3g Sesame
Fiber 3.9g 11.8g Sesame
Calcium 3mg 975mg Sesame
Iron 4.36mg 14.55mg Sesame
Magnesium 32mg 351mg Sesame
Phosphorus 99mg 629mg Sesame
Potassium 142mg 468mg Sesame
Sodium 7mg 11mg Cornmeal
Zinc 0.66mg 7.75mg Sesame
Copper 0.076mg 4.082mg Sesame
Manganese 0.174mg 2.46mg Sesame
Selenium 10.5µg 34.4µg Sesame
Vitamin A 214IU 9IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.25mg Sesame
Vitamin B1 0.551mg 0.791mg Sesame
Vitamin B2 0.382mg 0.247mg Cornmeal
Vitamin B3 4.968mg 4.515mg Cornmeal
Vitamin B5 0.24mg 0.05mg Cornmeal
Vitamin B6 0.182mg 0.79mg Sesame
Folate 209µg 97µg Cornmeal
Tryptophan 0.038mg 0.388mg Sesame
Threonine 0.172mg 0.736mg Sesame
Isoleucine 0.242mg 0.763mg Sesame
Leucine 1.006mg 1.358mg Sesame
Lysine 0.105mg 0.569mg Sesame
Methionine 0.162mg 0.586mg Sesame
Phenylalanine 0.366mg 0.94mg Sesame
Valine 0.337mg 0.99mg Sesame
Histidine 0.172mg 0.522mg Sesame
Saturated Fat 0.22g 6.957g Cornmeal
Monounsaturated Fat 0.39g 18.759g Sesame
Polyunsaturated fat 0.828g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Sesame
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
46%
Cornmeal
50%
Sesame
Minerals Daily Need Coverage Score
37%
Cornmeal
348%
Sesame

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 - 1.31g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 6.737g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 68)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $2.6)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.