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Seed vs Maize - In-Depth Nutrition Comparison

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Summary of differences between Seed and Maize

  • 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.
  • Seed has 316 times more Calcium than Maize. While Seed has 631mg of Calcium, Maize has only 2mg.

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

Infographic

Seed vs Maize 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
Seed
7
:
1
Maize
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 - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
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 - 15

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
Seed
5
:
6
Maize
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%
Contains more Vitamin A +246.3%
Contains more Vitamin C +325%
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%
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%
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%
Contains more Vitamin A +246.3%
Contains more Vitamin C +325%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Maize
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
35
Seed
18
Maize
Mineral Summary Score
195
Seed
18
Maize

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
99%
Seed
20%
Maize
Carbohydrates
42%
Seed
19%
Maize
Fats
142%
Seed
6%
Maize

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.