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

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 A +1977.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1334%
Contains more Vitamin K +∞%
Sesame
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%
Maize
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 A +1977.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1334%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Sesame Maize Opinion
Net carbs 11.65g 16.7g Maize
Protein 17.73g 3.27g Sesame
Fats 49.67g 1.35g Sesame
Carbs 23.45g 18.7g Sesame
Calories 573kcal 86kcal Sesame
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 0.3g 6.26g Sesame
Fiber 11.8g 2g Sesame
Calcium 975mg 2mg Sesame
Iron 14.55mg 0.52mg Sesame
Magnesium 351mg 37mg Sesame
Phosphorus 629mg 89mg Sesame
Potassium 468mg 270mg Sesame
Sodium 11mg 15mg Sesame
Zinc 7.75mg 0.46mg Sesame
Copper 4.082mg 0.054mg Sesame
Vitamin A 9IU 187IU Maize
Vitamin E 0.25mg 0.07mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.791mg 0.155mg Sesame
Vitamin B2 0.247mg 0.055mg Sesame
Vitamin B3 4.515mg 1.77mg Sesame
Vitamin B5 0.05mg 0.717mg Maize
Vitamin B6 0.79mg 0.093mg Sesame
Folate 97µg 42µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.3µg Maize
Tryptophan 0.388mg 0.023mg Sesame
Threonine 0.736mg 0.129mg Sesame
Isoleucine 0.763mg 0.129mg Sesame
Leucine 1.358mg 0.348mg Sesame
Lysine 0.569mg 0.137mg Sesame
Methionine 0.586mg 0.067mg Sesame
Phenylalanine 0.94mg 0.15mg Sesame
Valine 0.99mg 0.185mg Sesame
Histidine 0.522mg 0.089mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.325g Maize
Monounsaturated Fat 18.759g 0.432g Sesame
Polyunsaturated fat 21.773g 0.487g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Maize
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
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

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.

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.