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  6. Sesame vs. Corn raw

Sesame vs. Corn raw — In-Depth Nutrition Comparison

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Significant differences between Sesame and Corn raw

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

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

Infographic

Sesame vs Corn raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
10
:
0
Corn raw
Corn raw
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%
Contains more Manganese +1409.2%
Contains more Selenium +5633.3%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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%
Contains more Manganese +1409.2%
Contains more Selenium +5633.3%

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
Sesame
6
:
4
Corn raw
Corn raw
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%
Corn raw
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Corn raw
Corn raw
Contains more Protein +442.2%
Contains more Fats +3579.3%
Contains more Carbs +25.4%
Contains more Other +607.9%
Contains more Water +1521.5%
Sesame
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 raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +442.2%
Contains more Fats +3579.3%
Contains more Carbs +25.4%
Contains more Other +607.9%
Contains more Water +1521.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +4242.4%
Contains more Polyunsaturated fat +4370.8%
Contains less Saturated Fat -95.3%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +4242.4%
Contains more Polyunsaturated fat +4370.8%
Contains less Saturated Fat -95.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Corn raw
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 Corn raw Opinion
Net carbs 11.65g 16.7g Corn raw
Protein 17.73g 3.27g Sesame
Fats 49.67g 1.35g Sesame
Carbs 23.45g 18.7g Sesame
Calories 573kcal 86kcal Sesame
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
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
Manganese 2.46mg 0.163mg Sesame
Selenium 34.4µg 0.6µg Sesame
Vitamin A 9IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.25mg 0.07mg Sesame
Vitamin C 0mg 6.8mg Corn raw
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 Corn raw
Vitamin B6 0.79mg 0.093mg Sesame
Folate 97µg 42µg Sesame
Vitamin K 0µg 0.3µg Corn raw
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
Saturated Fat 6.957g 0.325g Corn raw
Monounsaturated Fat 18.759g 0.432g Sesame
Polyunsaturated fat 21.773g 0.487g Sesame
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
18%
Corn raw
Minerals Daily Need Coverage Score
348%
Sesame
17%
Corn raw

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?
Corn raw
Corn raw is lower in Saturated Fat (difference - 6.632g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn raw
Corn raw 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

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 raw - 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.