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Seed vs. Corn — In-Depth Nutrition Comparison

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The main differences between Seed and Corn

  • Seed is richer than Corn in Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Fiber from Seed is 128% higher.
  • Seed contains 276 times more Selenium than Corn. Seed contains 55.2µg of Selenium, while Corn contains 0.2µg.

Food types used in this article are Seeds, chia seeds, dried and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Seed 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.
Seed
9
:
1
Corn
Contains more Calcium +20933.3%
Contains more Iron +1615.6%
Contains more Magnesium +1188.5%
Contains more Phosphorus +1016.9%
Contains more Potassium +86.7%
Contains more Zinc +638.7%
Contains more Copper +1785.7%
Contains more Manganese +1530.5%
Contains more Selenium +27500%
Contains less Sodium -93.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +20933.3%
Contains more Iron +1615.6%
Contains more Magnesium +1188.5%
Contains more Phosphorus +1016.9%
Contains more Potassium +86.7%
Contains more Zinc +638.7%
Contains more Copper +1785.7%
Contains more Manganese +1530.5%
Contains more Selenium +27500%
Contains less Sodium -93.8%

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.
Seed
5
:
6
Corn
Contains more Vitamin E +455.6%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +198.2%
Contains more Vitamin B3 +424.7%
Contains more Folate +113%
Contains more Vitamin A +387%
Contains more Vitamin C +243.8%
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 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +455.6%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +198.2%
Contains more Vitamin B3 +424.7%
Contains more Folate +113%
Contains more Vitamin A +387%
Contains more Vitamin C +243.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
4
:
1
Corn
Contains more Protein +385%
Contains more Fats +1949.3%
Contains more Carbs +100.8%
Contains more Other +585.7%
Contains more Water +1165.7%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +385%
Contains more Fats +1949.3%
Contains more Carbs +100.8%
Contains more Other +585.7%
Contains more Water +1165.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
1
Corn
Contains more Monounsaturated Fat +517.4%
Contains more Polyunsaturated fat +3824.5%
Contains less Saturated Fat -94.1%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +517.4%
Contains more Polyunsaturated fat +3824.5%
Contains less Saturated Fat -94.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Corn
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 Corn Opinion
Net carbs 7.72g 18.58g Corn
Protein 16.54g 3.41g Seed
Fats 30.74g 1.5g Seed
Carbs 42.12g 20.98g Seed
Calories 486kcal 96kcal Seed
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Seed
Fiber 34.4g 2.4g Seed
Calcium 631mg 3mg Seed
Iron 7.72mg 0.45mg Seed
Magnesium 335mg 26mg Seed
Phosphorus 860mg 77mg Seed
Potassium 407mg 218mg Seed
Sodium 16mg 1mg Corn
Zinc 4.58mg 0.62mg Seed
Copper 0.924mg 0.049mg Seed
Manganese 2.723mg 0.167mg Seed
Selenium 55.2µg 0.2µg Seed
Vitamin A 54IU 263IU Corn
Vitamin A RAE 13µg Corn
Vitamin E 0.5mg 0.09mg Seed
Vitamin C 1.6mg 5.5mg Corn
Vitamin B1 0.62mg 0.093mg Seed
Vitamin B2 0.17mg 0.057mg Seed
Vitamin B3 8.83mg 1.683mg Seed
Vitamin B5 0.792mg Corn
Vitamin B6 0.139mg Corn
Folate 49µg 23µg Seed
Vitamin K 0.4µg Corn
Tryptophan 0.436mg 0.023mg Seed
Threonine 0.709mg 0.133mg Seed
Isoleucine 0.801mg 0.133mg Seed
Leucine 1.371mg 0.358mg Seed
Lysine 0.97mg 0.141mg Seed
Methionine 0.588mg 0.069mg Seed
Phenylalanine 1.016mg 0.155mg Seed
Valine 0.95mg 0.191mg Seed
Histidine 0.531mg 0.091mg Seed
Trans Fat 0.14g 0g Corn
Saturated Fat 3.33g 0.197g Corn
Monounsaturated Fat 2.309g 0.374g Seed
Polyunsaturated fat 23.665g 0.603g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
17%
Corn
Minerals Daily Need Coverage Score
221%
Seed
14%
Corn

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.54g)
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?
Corn
Corn contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 3.133g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.