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Maize vs Seed - In-Depth Nutrition Comparison

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Summary of differences between Maize and Seed

  • Maize has less Fiber, Manganese, Phosphorus, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed covers your daily need of Fiber 130% more than Maize.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Seeds, chia seeds, dried.

Infographic

Maize vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
1
:
7
Seed
Contains more Calcium +31450%
Contains more Iron +1384.6%
Contains more Magnesium +805.4%
Contains more Phosphorus +866.3%
Contains more Potassium +50.7%
Contains more Zinc +895.7%
Contains more Copper +1611.1%
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Calcium +31450%
Contains more Iron +1384.6%
Contains more Magnesium +805.4%
Contains more Phosphorus +866.3%
Contains more Potassium +50.7%
Contains more Zinc +895.7%
Contains more Copper +1611.1%
Equal in Sodium - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
6
:
5
Seed
Contains more Vitamin A +246.3%
Contains more Vitamin C +325%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B3 +398.9%
Contains more Folate +16.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +246.3%
Contains more Vitamin C +325%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B3 +398.9%
Contains more Folate +16.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Seed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maize Seed Opinion
Net carbs 16.7g 7.72g Maize
Protein 3.27g 16.54g Seed
Fats 1.35g 30.74g Seed
Carbs 18.7g 42.12g Seed
Calories 86kcal 486kcal Seed
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g g Seed
Fiber 2g 34.4g Seed
Calcium 2mg 631mg Seed
Iron 0.52mg 7.72mg Seed
Magnesium 37mg 335mg Seed
Phosphorus 89mg 860mg Seed
Potassium 270mg 407mg Seed
Sodium 15mg 16mg Maize
Zinc 0.46mg 4.58mg Seed
Copper 0.054mg 0.924mg Seed
Vitamin A 187IU 54IU Maize
Vitamin E 0.07mg 0.5mg Seed
Vitamin D 0IU IU Maize
Vitamin D 0µg µg Maize
Vitamin C 6.8mg 1.6mg Maize
Vitamin B1 0.155mg 0.62mg Seed
Vitamin B2 0.055mg 0.17mg Seed
Vitamin B3 1.77mg 8.83mg Seed
Vitamin B5 0.717mg mg Maize
Vitamin B6 0.093mg mg Maize
Folate 42µg 49µg Seed
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Maize
Tryptophan 0.023mg 0.436mg Seed
Threonine 0.129mg 0.709mg Seed
Isoleucine 0.129mg 0.801mg Seed
Leucine 0.348mg 1.371mg Seed
Lysine 0.137mg 0.97mg Seed
Methionine 0.067mg 0.588mg Seed
Phenylalanine 0.15mg 1.016mg Seed
Valine 0.185mg 0.95mg Seed
Histidine 0.089mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Maize
Saturated Fat 0.325g 3.33g Maize
Monounsaturated Fat 0.432g 2.309g Seed
Polyunsaturated fat 0.487g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
35
Seed
Mineral Summary Score
18
Maize
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
99%
Seed
Carbohydrates
19%
Maize
42%
Seed
Fats
6%
Maize
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 37)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 3.005g)
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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.