Sesame Seeds vs. Yellow Corn
Nutrition comparison of Sesame Seeds and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and yellow corn:
- Both yellow corn and sesame seeds are high in dietary fiber and potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yellow corn contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and yellow corn has 83% less calories than sesame seed - yellow corn has 96 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Yellow Corn | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 17% | 76% |
| Fat | 72% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and sesame seeds contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both yellow corn and sesame seeds are high in dietary fiber. Sesame seed has 483% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 397% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and yellow corn has 97% less saturated fat than sesame seed - yellow corn has 0.2g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than sesame seed - yellow corn has 5.5mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than sesame seed - yellow corn has 13ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Yellow corn and sesame seeds contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Yellow corn and sesame seeds contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yellow corn contains more pantothenic acid.
| Sesame Seeds | Yellow Corn | |
|---|---|---|
| Thiamin | 0.803 MG | 0.093 MG |
| Riboflavin | 0.251 MG | 0.057 MG |
| Niacin | 4.581 MG | 1.683 MG |
| Pantothenic acid | 0.051 MG | 0.792 MG |
| Vitamin B6 | 0.802 MG | 0.139 MG |
| Folate | 98 UG | 23 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 328 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 31 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both yellow corn and sesame seeds are high in potassium. Sesame seed has 118% more potassium than yellow corn - yellow corn has 218mg 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 yellow corn per 100 grams.
| Sesame Seeds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.018 G |
| Total | 0.363 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than yellow corn per 100 grams.
| Sesame Seeds | Yellow Corn | |
|---|---|---|
| linoleic acid | 20.654 G | 0.586 G |
| Total | 20.654 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Sesame Seeds g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and yellow corn has 80% less calories than sesame seed - yellow corn has 96 calories in 100g and sesame seed has 565 calories.
Does yellow corn or sesame seeds have more carbohydrates?
By weight, yellow corn and sesame seeds contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does yellow corn or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 328 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does yellow corn or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 31 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does yellow corn or sesame seeds contain more potassium?
Both yellow corn and sesame seeds are high in potassium. Sesame seed has 120% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and sesame seed has 475mg of potassium.