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Seaweed vs. Corn — In-Depth Nutrition Comparison

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Summary of differences between seaweed and corn

  • Seaweed has more vitamin K, folate, iron, magnesium, calcium, copper, and vitamin B2; however, corn is higher in vitamin B6 and vitamin B3.
  • Seaweed covers your daily need for vitamin K, 55% more than corn.
  • Seaweed has 233 times more sodium than corn. While seaweed has 233mg of sodium, corn has only 1mg.

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

Infographic

Seaweed 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.
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%
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 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%
Contains more PotassiumPotassium +144.9%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -99.6%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Corn
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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%
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 CholineCholine +127.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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
Contains more OtherOther +844.3%
Contains more ProteinProtein +103%
Contains more FatsFats +167.9%
Contains more CarbsCarbs +119.2%
~equal in Water ~73.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
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
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.