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Sesame vs. Corn — In-Depth Nutrition Comparison

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Differences between sesame and corn

  • Corn contains less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 448% higher.
  • Corn contains 325 times less calcium than sesame. Sesame contains 975mg of calcium, while corn contains 3mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Sesame vs Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +114.7%
Contains more IronIron +3133.3%
Contains more CopperCopper +8230.6%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +716.9%
Contains more ManganeseManganese +1373.1%
Contains more SeleniumSelenium +17100%
Contains less SodiumSodium -90.9%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Corn
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +750.5%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B6Vitamin B6 +468.3%
Contains more FolateFolate +321.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +1484%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +13.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Corn DV% diff.
Copper 4.082mg 0.049mg 448%
Iron 14.55mg 0.45mg 176%
Polyunsaturated fat 21.773g 0.603g 141%
Manganese 2.46mg 0.167mg 100%
Calcium 975mg 3mg 97%
Phosphorus 629mg 77mg 79%
Magnesium 351mg 26mg 77%
Fats 49.67g 1.5g 74%
Zinc 7.75mg 0.62mg 65%
Selenium 34.4µg 0.2µg 62%
Vitamin B1 0.791mg 0.093mg 58%
Vitamin B6 0.79mg 0.139mg 50%
Monounsaturated fat 18.759g 0.374g 46%
Fiber 11.8g 2.4g 38%
Saturated fat 6.957g 0.197g 31%
Protein 17.73g 3.41g 29%
Calories 573kcal 96kcal 24%
Folate 97µg 23µg 19%
Vitamin B3 4.515mg 1.683mg 18%
Vitamin B2 0.247mg 0.057mg 15%
Vitamin B5 0.05mg 0.792mg 15%
Potassium 468mg 218mg 7%
Vitamin C 0mg 5.5mg 6%
Starch 7.17g 3%
Vitamin A 0µg 13µg 1%
Vitamin E 0.25mg 0.09mg 1%
Choline 25.6mg 29.1mg 1%
Carbs 23.45g 20.98g 1%
Fructose 0.79g 1%
Net carbs 11.65g 18.58g N/A
Sugar 0.3g 4.54g N/A
Sodium 11mg 1mg 0%
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.388mg 0.023mg 0%
Threonine 0.736mg 0.133mg 0%
Isoleucine 0.763mg 0.133mg 0%
Leucine 1.358mg 0.358mg 0%
Lysine 0.569mg 0.141mg 0%
Methionine 0.586mg 0.069mg 0%
Phenylalanine 0.94mg 0.155mg 0%
Valine 0.99mg 0.191mg 0%
Histidine 0.522mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
Corn
1
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 ProteinProtein +419.9%
Contains more FatsFats +3211.3%
Contains more CarbsCarbs +11.8%
Contains more OtherOther +537.1%
Contains more WaterWater +1465.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +4915.8%
Contains more Poly. FatPolyunsaturated fat +3510.8%
Contains less Sat. FatSaturated fat -97.2%

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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. 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.