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Seed vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between Seed and Corn raw

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

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

Infographic

Seed vs Corn raw 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
:
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%
Contains more Manganese +1570.6%
Contains more Selenium +9100%
Equal in Sodium - 15
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% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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%
Contains more Manganese +1570.6%
Contains more Selenium +9100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
5
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
4
:
Contains more Protein +405.8%
Contains more Fats +2177%
Contains more Carbs +125.2%
Contains more Other +661.9%
Contains more Water +1211.2%
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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +405.8%
Contains more Fats +2177%
Contains more Carbs +125.2%
Contains more Other +661.9%
Contains more Water +1211.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
Contains more Monounsaturated Fat +434.5%
Contains more Polyunsaturated fat +4759.3%
Contains less Saturated Fat -90.2%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +434.5%
Contains more Polyunsaturated fat +4759.3%
Contains less Saturated Fat -90.2%

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 raw
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 raw Opinion
Net carbs 7.72g 16.7g Corn raw
Protein 16.54g 3.27g Seed
Fats 30.74g 1.35g Seed
Carbs 42.12g 18.7g Seed
Calories 486kcal 86kcal Seed
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 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 Corn raw
Zinc 4.58mg 0.46mg Seed
Copper 0.924mg 0.054mg Seed
Manganese 2.723mg 0.163mg Seed
Selenium 55.2µg 0.6µg Seed
Vitamin A 54IU 187IU Corn raw
Vitamin A RAE 9µg Corn raw
Vitamin E 0.5mg 0.07mg Seed
Vitamin C 1.6mg 6.8mg Corn raw
Vitamin B1 0.62mg 0.155mg Seed
Vitamin B2 0.17mg 0.055mg Seed
Vitamin B3 8.83mg 1.77mg Seed
Vitamin B5 0.717mg Corn raw
Vitamin B6 0.093mg Corn raw
Folate 49µg 42µg Seed
Vitamin K 0.3µg Corn raw
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
Trans Fat 0.14g 0g Corn raw
Saturated Fat 3.33g 0.325g Corn raw
Monounsaturated Fat 2.309g 0.432g Seed
Polyunsaturated fat 23.665g 0.487g Seed
Omega-6 - Linoleic acid 5.835g 0.468g Seed
Omega-3 - ALA 17.83g 0.014g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
Minerals Daily Need Coverage Score
221%
Seed
17%
Corn raw

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?
Corn raw
Corn raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw 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

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 raw - 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.