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  6. Seaweed vs. Corn raw

Seaweed vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between seaweed and corn raw

  • Seaweed has more vitamin K, folate, iron, magnesium, calcium, copper, and vitamin B2; however, corn raw has more vitamin B1 and vitamin B3.
  • Seaweed's daily need coverage for vitamin K is 55% more.
  • Seaweed has 84 times more calcium than corn raw. Seaweed has 168mg of calcium, while corn raw has 2mg.
  • Corn raw is lower in sodium.

The food varieties used in the comparison are Seaweed, kelp, raw and Corn, sweet, yellow, raw.

Infographic

Seaweed vs Corn raw 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
Contains more MagnesiumMagnesium +227%
Contains more CalciumCalcium +8300%
Contains more IronIron +448.1%
Contains more CopperCopper +140.7%
Contains more ZincZinc +167.4%
Contains more ManganeseManganese +22.7%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +203.4%
Contains more PhosphorusPhosphorus +111.9%
Contains less SodiumSodium -93.6%

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%
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%
Contains more Vitamin EVitamin E +1142.9%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin KVitamin K +21900%
Contains more FolateFolate +328.6%
Contains more Vitamin CVitamin C +126.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +276.6%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +4550%
Contains more CholineCholine +79.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Corn raw DV% diff.
Vitamin K 66µg 0.3µg 55%
Folate 180µg 42µg 35%
Iron 2.85mg 0.52mg 29%
Magnesium 121mg 37mg 20%
Calcium 168mg 2mg 17%
Sodium 233mg 15mg 9%
Vitamin B1 0.05mg 0.155mg 9%
Vitamin B3 0.47mg 1.77mg 8%
Copper 0.13mg 0.054mg 8%
Vitamin B2 0.15mg 0.055mg 7%
Vitamin B6 0.002mg 0.093mg 7%
Zinc 1.23mg 0.46mg 7%
Phosphorus 42mg 89mg 7%
Vitamin E 0.87mg 0.07mg 5%
Potassium 89mg 270mg 5%
Vitamin C 3mg 6.8mg 4%
Fiber 1.3g 2g 3%
Carbs 9.57g 18.7g 3%
Polyunsaturated fat 0.047g 0.487g 3%
Protein 1.68g 3.27g 3%
Choline 12.8mg 23mg 2%
Vitamin B5 0.642mg 0.717mg 2%
Fructose 1.94g 2%
Calories 43kcal 86kcal 2%
Manganese 0.2mg 0.163mg 2%
Starch 5.7g 2%
Fats 0.56g 1.35g 1%
Monounsaturated fat 0.098g 0.432g 1%
Net carbs 8.27g 16.7g N/A
Sugar 0.6g 6.26g N/A
Vitamin A 6µg 9µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.247g 0.325g 0%
Tryptophan 0.048mg 0.023mg 0%
Threonine 0.055mg 0.129mg 0%
Isoleucine 0.076mg 0.129mg 0%
Leucine 0.083mg 0.348mg 0%
Lysine 0.082mg 0.137mg 0%
Methionine 0.025mg 0.067mg 0%
Phenylalanine 0.043mg 0.15mg 0%
Valine 0.072mg 0.185mg 0%
Histidine 0.024mg 0.089mg 0%
Omega-3 - EPA 0.004g 0g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more OtherOther +949.2%
Contains more ProteinProtein +94.6%
Contains more FatsFats +141.1%
Contains more CarbsCarbs +95.4%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -24%
Contains more Mono. FatMonounsaturated fat +340.8%
Contains more Poly. FatPolyunsaturated fat +936.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.