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Sesame vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on differences between Sesame and Cornmeal

  • 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 contains 325 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Cornmeal contains 3mg.
  • Cornmeal has less Saturated Fat.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Cornmeal, degermed, enriched, yellow.

Infographic

Sesame vs Cornmeal 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.
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%
Contains less Sodium -36.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
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%
Contains less Sodium -36.4%

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.
Sesame
3
:
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +43.6%
Contains more Vitamin B6 +334.1%
Contains more Vitamin A +2277.8%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B5 +380%
Contains more Folate +115.5%
Equal in Vitamin B3 - 4.968
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%
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%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +43.6%
Contains more Vitamin B6 +334.1%
Contains more Vitamin A +2277.8%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B5 +380%
Contains more Folate +115.5%
Equal in Vitamin B3 - 4.968

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +149.4%
Contains more Fats +2738.3%
Contains more Other +774.5%
Contains more Carbs +238.8%
Contains more Water +138.4%
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +149.4%
Contains more Fats +2738.3%
Contains more Other +774.5%
Contains more Carbs +238.8%
Contains more Water +138.4%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.