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Nori vs. Corn — In-Depth Nutrition Comparison

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The main differences between nori and corn

  • Nori is richer in vitamin A, vitamin C, manganese, folate, vitamin B2, copper, iron, calcium, and vitamin E, yet corn is richer in fiber.
  • Daily need coverage for vitamin A for nori is 99% higher.
  • Nori contains 23 times more calcium than corn. Nori contains 70mg of calcium, while corn contains 3mg.

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

Infographic

Nori vs Corn infographic
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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.
Nori
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
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%
Contains more CalciumCalcium +2233.3%
Contains more PotassiumPotassium +63.3%
Contains more IronIron +300%
Contains more CopperCopper +438.8%
Contains more ZincZinc +69.4%
Contains more ManganeseManganese +491.6%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +1200%
Contains more PhosphorusPhosphorus +32.8%
Contains less SodiumSodium -97.9%

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.
Nori
7
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Corn
3
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +609.1%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B2Vitamin B2 +682.5%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +534.8%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more Vitamin B5Vitamin B5 +52%
Contains more CholineCholine +179.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Corn DV% diff.
Vitamin C 39mg 5.5mg 37%
Manganese 0.988mg 0.167mg 36%
Folate 146µg 23µg 31%
Vitamin B2 0.446mg 0.057mg 30%
Vitamin A 260µg 13µg 27%
Copper 0.264mg 0.049mg 24%
Iron 1.8mg 0.45mg 17%
Fiber 0.3g 2.4g 8%
Calcium 70mg 3mg 7%
Vitamin E 1mg 0.09mg 6%
Magnesium 2mg 26mg 6%
Vitamin B5 0.521mg 0.792mg 5%
Carbs 5.11g 20.98g 5%
Protein 5.81g 3.41g 5%
Potassium 356mg 218mg 4%
Zinc 1.05mg 0.62mg 4%
Vitamin K 4µg 0.4µg 3%
Choline 10.4mg 29.1mg 3%
Calories 35kcal 96kcal 3%
Polyunsaturated fat 0.11g 0.603g 3%
Phosphorus 58mg 77mg 3%
Starch 7.17g 3%
Vitamin B6 0.159mg 0.139mg 2%
Fats 0.28g 1.5g 2%
Sodium 48mg 1mg 2%
Selenium 0.7µg 0.2µg 1%
Fructose 0.79g 1%
Vitamin B3 1.47mg 1.683mg 1%
Saturated fat 0.061g 0.197g 1%
Monounsaturated fat 0.025g 0.374g 1%
Net carbs 4.81g 18.58g N/A
Sugar 0.49g 4.54g N/A
Vitamin B1 0.098mg 0.093mg 0%
Tryptophan 0.043mg 0.023mg 0%
Threonine 0.232mg 0.133mg 0%
Isoleucine 0.259mg 0.133mg 0%
Leucine 0.501mg 0.358mg 0%
Lysine 0.222mg 0.141mg 0%
Methionine 0.145mg 0.069mg 0%
Phenylalanine 0.273mg 0.155mg 0%
Valine 0.402mg 0.191mg 0%
Histidine 0.14mg 0.091mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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