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  6. Corn vs. Nori

Corn vs. Nori — In-Depth Nutrition Comparison

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The main differences between Corn and Nori

  • Corn is richer in Fiber, yet Nori is richer in Vitamin C, Manganese, Folate, Vitamin B2, Vitamin A RAE, Copper, Iron, Calcium, and Vitamin E .
  • Daily need coverage for Vitamin C from Nori is 37% higher.
  • Corn contains 8 times more Fiber than Nori. Corn contains 2.4g of Fiber, while Nori contains 0.3g.

Food types used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Seaweed, laver, raw.

Infographic

Corn vs Nori 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.
Corn
Corn
3
:
7
Nori
Nori
Contains more Magnesium +1200%
Contains more Phosphorus +32.8%
Contains less Sodium -97.9%
Contains more Calcium +2233.3%
Contains more Iron +300%
Contains more Potassium +63.3%
Contains more Zinc +69.4%
Contains more Copper +438.8%
Contains more Manganese +491.6%
Contains more Selenium +250%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +1200%
Contains more Phosphorus +32.8%
Contains less Sodium -97.9%
Contains more Calcium +2233.3%
Contains more Iron +300%
Contains more Potassium +63.3%
Contains more Zinc +69.4%
Contains more Copper +438.8%
Contains more Manganese +491.6%
Contains more Selenium +250%

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.
Corn
Corn
2
:
8
Nori
Nori
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +52%
Contains more Vitamin A +1877.9%
Contains more Vitamin E +1011.1%
Contains more Vitamin C +609.1%
Contains more Vitamin B2 +682.5%
Contains more Vitamin B6 +14.4%
Contains more Folate +534.8%
Contains more Vitamin K +900%
Equal in Vitamin B1 - 0.098
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +52%
Contains more Vitamin A +1877.9%
Contains more Vitamin E +1011.1%
Contains more Vitamin C +609.1%
Contains more Vitamin B2 +682.5%
Contains more Vitamin B6 +14.4%
Contains more Folate +534.8%
Contains more Vitamin K +900%
Equal in Vitamin B1 - 0.098

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
:
3
Nori
Nori
Contains more Fats +435.7%
Contains more Carbs +310.6%
Contains more Protein +70.4%
Contains more Water +15.8%
Contains more Other +438.6%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Fats +435.7%
Contains more Carbs +310.6%
Contains more Protein +70.4%
Contains more Water +15.8%
Contains more Other +438.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +1396%
Contains more Polyunsaturated fat +448.2%
Contains less Saturated Fat -69%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +1396%
Contains more Polyunsaturated fat +448.2%
Contains less Saturated Fat -69%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Nori
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn Nori Opinion
Net carbs 18.58g 4.81g Corn
Protein 3.41g 5.81g Nori
Fats 1.5g 0.28g Corn
Carbs 20.98g 5.11g Corn
Calories 96kcal 35kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 0.49g Nori
Fiber 2.4g 0.3g Corn
Calcium 3mg 70mg Nori
Iron 0.45mg 1.8mg Nori
Magnesium 26mg 2mg Corn
Phosphorus 77mg 58mg Corn
Potassium 218mg 356mg Nori
Sodium 1mg 48mg Corn
Zinc 0.62mg 1.05mg Nori
Copper 0.049mg 0.264mg Nori
Manganese 0.167mg 0.988mg Nori
Selenium 0.2µg 0.7µg Nori
Vitamin A 263IU 5202IU Nori
Vitamin A RAE 13µg 260µg Nori
Vitamin E 0.09mg 1mg Nori
Vitamin C 5.5mg 39mg Nori
Vitamin B1 0.093mg 0.098mg Nori
Vitamin B2 0.057mg 0.446mg Nori
Vitamin B3 1.683mg 1.47mg Corn
Vitamin B5 0.792mg 0.521mg Corn
Vitamin B6 0.139mg 0.159mg Nori
Folate 23µg 146µg Nori
Vitamin K 0.4µg 4µg Nori
Tryptophan 0.023mg 0.043mg Nori
Threonine 0.133mg 0.232mg Nori
Isoleucine 0.133mg 0.259mg Nori
Leucine 0.358mg 0.501mg Nori
Lysine 0.141mg 0.222mg Nori
Methionine 0.069mg 0.145mg Nori
Phenylalanine 0.155mg 0.273mg Nori
Valine 0.191mg 0.402mg Nori
Histidine 0.091mg 0.14mg Nori
Saturated Fat 0.197g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.374g 0.025g Corn
Polyunsaturated fat 0.603g 0.11g Corn

Which food is preferable for your diet?

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

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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
17%
Corn
67%
Nori
Minerals Daily Need Coverage Score
14%
Corn
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 4.05g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 52)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 47mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.