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Sesame vs Maize - In-Depth Nutrition Comparison

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Significant differences between Sesame and Maize

  • The amount of Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B6, and Vitamin B1 in Sesame is higher than in Maize.
  • Sesame covers your daily Copper needs 448% more than Maize.
  • Maize has 488 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Maize has 2mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Corn, sweet, yellow, raw.

Infographic

Sesame vs Maize 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
Sesame
8
:
0
Maize
Maize
Contains more Iron +2698.1%
Contains more Calcium +48650%
Contains more Potassium +73.3%
Contains more Magnesium +848.6%
Contains more Copper +7459.3%
Contains more Zinc +1584.8%
Contains more Phosphorus +606.7%
Contains less Sodium -26.7%
Sesame
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +2698.1%
Contains more Calcium +48650%
Contains more Potassium +73.3%
Contains more Magnesium +848.6%
Contains more Copper +7459.3%
Contains more Zinc +1584.8%
Contains more Phosphorus +606.7%
Contains less Sodium -26.7%

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
Sesame
6
:
4
Maize
Maize
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +410.3%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +155.1%
Contains more Vitamin B6 +749.5%
Contains more Folate +131%
Contains more Vitamin C +∞%
Contains more Vitamin A +1977.8%
Contains more Vitamin B5 +1334%
Contains more Vitamin K +∞%
Sesame
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%
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +410.3%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +155.1%
Contains more Vitamin B6 +749.5%
Contains more Folate +131%
Contains more Vitamin C +∞%
Contains more Vitamin A +1977.8%
Contains more Vitamin B5 +1334%
Contains more Vitamin K +∞%

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
18
Maize
Mineral Summary Score
372
Sesame
18
Maize

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
20%
Maize
Carbohydrates
23%
Sesame
19%
Maize
Fats
229%
Sesame
6%
Maize

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 Maize
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Maize
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 lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 5.96g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 6.632g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 52)
Which food is cheaper?
Maize
Maize is cheaper (difference - $2.8)
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 Maize Opinion
Calories 573 86 Sesame
Protein 17.73 3.27 Sesame
Fats 49.67 1.35 Sesame
Vitamin C 0 6.8 Maize
Carbs 23.45 18.7 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 0.52 Sesame
Calcium 975 2 Sesame
Potassium 468 270 Sesame
Magnesium 351 37 Sesame
Sugar 0.3 6.26 Sesame
Fiber 11.8 2 Sesame
Copper 4.082 0.054 Sesame
Zinc 7.75 0.46 Sesame
Starch 5.7 Maize
Phosphorus 629 89 Sesame
Sodium 11 15 Sesame
Vitamin A 9 187 Maize
Vitamin E 0.25 0.07 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.155 Sesame
Vitamin B2 0.247 0.055 Sesame
Vitamin B3 4.515 1.77 Sesame
Vitamin B5 0.05 0.717 Maize
Vitamin B6 0.79 0.093 Sesame
Vitamin B12 0 0
Vitamin K 0 0.3 Maize
Folate 97 42 Sesame
Trans Fat 0 Sesame
Saturated Fat 6.957 0.325 Maize
Monounsaturated Fat 18.759 0.432 Sesame
Polyunsaturated fat 21.773 0.487 Sesame
Tryptophan 0.388 0.023 Sesame
Threonine 0.736 0.129 Sesame
Isoleucine 0.763 0.129 Sesame
Leucine 1.358 0.348 Sesame
Lysine 0.569 0.137 Sesame
Methionine 0.586 0.067 Sesame
Phenylalanine 0.94 0.15 Sesame
Valine 0.99 0.185 Sesame
Histidine 0.522 0.089 Sesame
Fructose 1.94 Maize

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. Maize - 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.