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Corn vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between corn and seaweed

  • Corn has more vitamin B6 and vitamin B3; however, seaweed is higher in vitamin K, folate, iron, magnesium, calcium, copper, and vitamin B2.
  • Seaweed covers your daily need for vitamin K, 55% more than corn.
  • Corn has 70 times more vitamin B6 than seaweed. While corn has 0.139mg of vitamin B6, seaweed has only 0.002mg.
  • Corn has less sodium.

These are the specific foods used in this comparison Corn, sweet, yellow, cooked, boiled, drained, without salt and Seaweed, kelp, raw.

Infographic

Corn vs Seaweed 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +144.9%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +365.4%
Contains more CalciumCalcium +5500%
Contains more IronIron +533.3%
Contains more CopperCopper +165.3%
Contains more ZincZinc +98.4%
Contains more ManganeseManganese +19.8%
Contains more SeleniumSelenium +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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin B1Vitamin B1 +86%
Contains more Vitamin B3Vitamin B3 +258.1%
Contains more Vitamin B5Vitamin B5 +23.4%
Contains more Vitamin B6Vitamin B6 +6850%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin KVitamin K +16400%
Contains more FolateFolate +682.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Seaweed DV% diff.
Vitamin K 0.4µg 66µg 55%
Folate 23µg 180µg 39%
Iron 0.45mg 2.85mg 30%
Magnesium 26mg 121mg 23%
Calcium 3mg 168mg 17%
Vitamin B6 0.139mg 0.002mg 11%
Sodium 1mg 233mg 10%
Copper 0.049mg 0.13mg 9%
Vitamin B3 1.683mg 0.47mg 8%
Vitamin B2 0.057mg 0.15mg 7%
Zinc 0.62mg 1.23mg 6%
Phosphorus 77mg 42mg 5%
Vitamin E 0.09mg 0.87mg 5%
Carbs 20.98g 9.57g 4%
Potassium 218mg 89mg 4%
Fiber 2.4g 1.3g 4%
Vitamin B1 0.093mg 0.05mg 4%
Polyunsaturated fat 0.603g 0.047g 4%
Calories 96kcal 43kcal 3%
Protein 3.41g 1.68g 3%
Vitamin C 5.5mg 3mg 3%
Starch 7.17g 3%
Vitamin B5 0.792mg 0.642mg 3%
Choline 29.1mg 12.8mg 3%
Fats 1.5g 0.56g 1%
Vitamin A 13µg 6µg 1%
Manganese 0.167mg 0.2mg 1%
Selenium 0.2µg 0.7µg 1%
Monounsaturated fat 0.374g 0.098g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 3.9g N/A
Calories per 10 g protein 282kcal 256kcal N/A
Weight per 100 calories 104g 233g N/A
Net carbs 18.58g 8.27g N/A
Sugar 4.54g 0.6g N/A
Saturated fat 0.197g 0.247g 0%
Tryptophan 0.023mg 0.048mg 0%
Threonine 0.133mg 0.055mg 0%
Isoleucine 0.133mg 0.076mg 0%
Leucine 0.358mg 0.083mg 0%
Lysine 0.141mg 0.082mg 0%
Methionine 0.069mg 0.025mg 0%
Phenylalanine 0.155mg 0.043mg 0%
Valine 0.191mg 0.072mg 0%
Histidine 0.091mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +103%
Contains more FatsFats +167.9%
Contains more CarbsCarbs +119.2%
Contains more WaterWater +11.1%
Contains more OtherOther +844.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
3
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -20.2%
Contains more Mono. FatMonounsaturated fat +281.6%
Contains more Poly. FatPolyunsaturated fat +1183%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.