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  6. Corn raw vs. Wakame

Corn raw vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between corn raw and wakame?

  • Corn raw is richer in vitamin B1 and vitamin B6, while wakame is higher in manganese, folate, copper, iron, magnesium, calcium, and vitamin B2.
  • Wakame's daily need coverage for manganese is 54% higher.
  • Wakame has 47 times less vitamin B6 than corn raw. Corn raw has 0.093mg of vitamin B6, while wakame has 0.002mg.
  • Corn raw is lower in sodium.

We used Corn, sweet, yellow, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Corn raw vs Wakame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +440%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +189.2%
Contains more CalciumCalcium +7400%
Contains more IronIron +319.2%
Contains more CopperCopper +425.9%
Contains more ManganeseManganese +758.9%
Contains more SeleniumSelenium +16.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Wakame
Wakame
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +126.7%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B6Vitamin B6 +4550%
Contains more CholineCholine +65.5%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B2Vitamin B2 +318.2%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B5 ~0.697mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Wakame DV% diff.
Manganese 0.163mg 1.4mg 54%
Folate 42µg 196µg 39%
Sodium 15mg 872mg 37%
Copper 0.054mg 0.284mg 26%
Iron 0.52mg 2.18mg 21%
Magnesium 37mg 107mg 17%
Calcium 2mg 150mg 15%
Vitamin B2 0.055mg 0.23mg 13%
Vitamin B1 0.155mg 0.06mg 8%
Vitamin B6 0.093mg 0.002mg 7%
Potassium 270mg 50mg 6%
Fiber 2g 0.5g 6%
Vitamin E 0.07mg 1mg 6%
Vitamin C 6.8mg 3mg 4%
Vitamin K 0.3µg 5.3µg 4%
Carbs 18.7g 9.14g 3%
Choline 23mg 13.9mg 2%
Polyunsaturated fat 0.487g 0.218g 2%
Fructose 1.94g 2%
Calories 86kcal 45kcal 2%
Starch 5.7g 2%
Fats 1.35g 0.64g 1%
Vitamin B3 1.77mg 1.6mg 1%
Phosphorus 89mg 80mg 1%
Zinc 0.46mg 0.38mg 1%
Saturated fat 0.325g 0.13g 1%
Monounsaturated fat 0.432g 0.058g 1%
Vitamin A 9µg 18µg 1%
Protein 3.27g 3.03g 0%
Net carbs 16.7g 8.64g N/A
Sugar 6.26g 0.65g N/A
Selenium 0.6µg 0.7µg 0%
Vitamin B5 0.717mg 0.697mg 0%
Tryptophan 0.023mg 0.035mg 0%
Threonine 0.129mg 0.165mg 0%
Isoleucine 0.129mg 0.087mg 0%
Leucine 0.348mg 0.257mg 0%
Lysine 0.137mg 0.112mg 0%
Methionine 0.067mg 0.063mg 0%
Phenylalanine 0.15mg 0.112mg 0%
Valine 0.185mg 0.209mg 0%
Histidine 0.089mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +110.9%
Contains more CarbsCarbs +104.6%
Contains more OtherOther +1042.9%
~equal in Protein ~3.03g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +644.8%
Contains more Poly. FatPolyunsaturated fat +123.4%
Contains less Sat. FatSaturated fat -60%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.