Cornmeal vs. Sesame Seeds
Nutrition comparison of Cornmeal and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and sesame seeds:
- Both cornmeal and sesame seeds are high in calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin, riboflavin and folate, however, cornmeal contains more pantothenic acid.
- Sesame seed is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and sesame seeds are high in calories. Sesame seed has 47% more calories than cornmeal - cornmeal has 384 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, cornmeal is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Sesame Seeds | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 76% | 17% |
| Fat | 14% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and sesame seed has 65% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both cornmeal and sesame seeds are high in dietary fiber. Sesame seed has 49% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both cornmeal and sesame seeds are high in protein. Sesame seed has 72% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and cornmeal has 84% less saturated fat than sesame seed - cornmeal has 1g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and cornmeal contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than sesame seed - cornmeal has 0.37mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Cornmeal and sesame seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin and folate, however, cornmeal contains more pantothenic acid. Both cornmeal and sesame seeds contain significant amounts of niacin and Vitamin B6.
| Cornmeal | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.3 MG | 0.803 MG |
| Riboflavin | 0.093 MG | 0.251 MG |
| Niacin | 2.47 MG | 4.581 MG |
| Pantothenic acid | 0.595 MG | 0.051 MG |
| Vitamin B6 | 0.59 MG | 0.802 MG |
| Folate | 34 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 163 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both cornmeal and sesame seeds are high in iron. Sesame seed has 394% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both cornmeal and sesame seeds are high in potassium. Sesame seed has 48% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.363 G |
| Total | 0.06 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 20.654 G |
| Total | 2.325 G | 20.654 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cornmeal or Sesame Seeds .
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cornmeal g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or sesame seeds contain more calories in 100 grams?Both cornmeal and sesame seeds are high in calories. Sesame seed has 50% more calories than cornmeal - cornmeal has 384 calories in 100g and sesame seed has 565 calories.
Does cornmeal or sesame seeds have more carbohydrates?
By weight, cornmeal is high in carbohydrates and sesame seed has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does cornmeal or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 163 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does cornmeal or sesame seeds contain more iron?
Both cornmeal and sesame seeds are high in iron. Sesame seed has 390% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does cornmeal or sesame seeds contain more potassium?
Both cornmeal and sesame seeds are high in potassium. Sesame seed has 50% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and sesame seed has 475mg of potassium.