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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.

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Sesame vs Cornmeal infographic
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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
Sesame
7
:
Contains more Iron +233.7%
Contains more Calcium +32400%
Contains more Potassium +229.6%
Contains more Magnesium +996.9%
Contains more Copper +5271.1%
Contains more Zinc +1074.2%
Contains more Phosphorus +535.4%
Contains less Sodium -36.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Iron +233.7%
Contains more Calcium +32400%
Contains more Potassium +229.6%
Contains more Magnesium +996.9%
Contains more Copper +5271.1%
Contains more Zinc +1074.2%
Contains more Phosphorus +535.4%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
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 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
50
Sesame
46
Cornmeal
Mineral Summary Score
372
Sesame
36
Cornmeal

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
106%
Sesame
43%
Cornmeal
Carbohydrates
23%
Sesame
79%
Cornmeal
Fats
229%
Sesame
8%
Cornmeal

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Sesame Cornmeal Opinion
Calories 573 370 Sesame
Protein 17.73 7.11 Sesame
Fats 49.67 1.75 Sesame
Vitamin C 0 0
Carbs 23.45 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 4.36 Sesame
Calcium 975 3 Sesame
Potassium 468 142 Sesame
Magnesium 351 32 Sesame
Sugar 0.3 1.61 Sesame
Fiber 11.8 3.9 Sesame
Copper 4.082 0.076 Sesame
Zinc 7.75 0.66 Sesame
Starch 73.3 Cornmeal
Phosphorus 629 99 Sesame
Sodium 11 7 Cornmeal
Vitamin A 9 214 Cornmeal
Vitamin E 0.25 0.12 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.551 Sesame
Vitamin B2 0.247 0.382 Cornmeal
Vitamin B3 4.515 4.968 Cornmeal
Vitamin B5 0.05 0.24 Cornmeal
Vitamin B6 0.79 0.182 Sesame
Vitamin B12 0 0
Vitamin K 0 0
Folate 97 209 Cornmeal
Trans Fat 0 Sesame
Saturated Fat 6.957 0.22 Cornmeal
Monounsaturated Fat 18.759 0.39 Sesame
Polyunsaturated fat 21.773 0.828 Sesame
Tryptophan 0.388 0.038 Sesame
Threonine 0.736 0.172 Sesame
Isoleucine 0.763 0.242 Sesame
Leucine 1.358 1.006 Sesame
Lysine 0.569 0.105 Sesame
Methionine 0.586 0.162 Sesame
Phenylalanine 0.94 0.366 Sesame
Valine 0.99 0.337 Sesame
Histidine 0.522 0.172 Sesame
Fructose 0.17 Cornmeal

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. 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.