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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" chart 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 less Sodium -36.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
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 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 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

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

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 g 73.3g Cornmeal
Fructose g 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
Vitamin A 9IU 214IU Cornmeal
Vitamin E 0.25mg 0.12mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g 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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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

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

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.