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Wakame vs. Corn — In-Depth Nutrition Comparison

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What are the differences between Wakame and Corn?

  • Wakame is higher in Manganese, Folate, Copper, Iron, Magnesium, Calcium, and Vitamin B2, however, Corn is richer in Vitamin B6, and Fiber.
  • Wakame's daily need coverage for Manganese is 54% more.
  • Corn contains 872 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Corn contains 1mg.

We used Seaweed, wakame, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this article.

Infographic

Wakame 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.
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 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 +311.5%
Contains more CalciumCalcium +4900%
Contains more IronIron +384.4%
Contains more CopperCopper +479.6%
Contains more ManganeseManganese +738.3%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +336%
Contains more ZincZinc +63.2%
Contains less SodiumSodium -99.9%
~equal in Phosphorus ~77mg

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.
Wakame
5
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% 22% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Corn
5
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% 16% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin AVitamin A +36.9%
Contains more Vitamin E Vitamin E +1011.1%
Contains more Vitamin B2Vitamin B2 +303.5%
Contains more Vitamin KVitamin K +1225%
Contains more FolateFolate +752.2%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +6850%
Contains more CholineCholine +109.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.683mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +928.6%
Contains more ProteinProtein +12.5%
Contains more FatsFats +134.4%
Contains more CarbsCarbs +129.5%
~equal in Water ~73.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 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 -34%
Contains more Mono. FatMonounsaturated Fat +544.8%
Contains more Poly. FatPolyunsaturated fat +176.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Corn Opinion
Calories 45kcal 96kcal Corn
Protein 3.03g 3.41g Corn
Fats 0.64g 1.5g Corn
Vitamin C 3mg 5.5mg Corn
Net carbs 8.64g 18.58g Corn
Carbs 9.14g 20.98g Corn
Magnesium 107mg 26mg Wakame
Calcium 150mg 3mg Wakame
Potassium 50mg 218mg Corn
Iron 2.18mg 0.45mg Wakame
Sugar 0.65g 4.54g Wakame
Fiber 0.5g 2.4g Corn
Copper 0.284mg 0.049mg Wakame
Zinc 0.38mg 0.62mg Corn
Starch 7.17g Corn
Phosphorus 80mg 77mg Wakame
Sodium 872mg 1mg Corn
Vitamin A 360IU 263IU Wakame
Vitamin A RAE 18µg 13µg Wakame
Vitamin E 1mg 0.09mg Wakame
Manganese 1.4mg 0.167mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin B1 0.06mg 0.093mg Corn
Vitamin B2 0.23mg 0.057mg Wakame
Vitamin B3 1.6mg 1.683mg Corn
Vitamin B5 0.697mg 0.792mg Corn
Vitamin B6 0.002mg 0.139mg Corn
Vitamin K 5.3µg 0.4µg Wakame
Folate 196µg 23µg Wakame
Choline 13.9mg 29.1mg Corn
Saturated Fat 0.13g 0.197g Wakame
Monounsaturated Fat 0.058g 0.374g Corn
Polyunsaturated fat 0.218g 0.603g Corn
Tryptophan 0.035mg 0.023mg Wakame
Threonine 0.165mg 0.133mg Wakame
Isoleucine 0.087mg 0.133mg Corn
Leucine 0.257mg 0.358mg Corn
Lysine 0.112mg 0.141mg Corn
Methionine 0.063mg 0.069mg Corn
Phenylalanine 0.112mg 0.155mg Corn
Valine 0.209mg 0.191mg Wakame
Histidine 0.015mg 0.091mg Corn
Fructose 0.79g Corn
Omega-3 - EPA 0.186g 0g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Corn
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Wakame
17%
Corn
Minerals Daily Need Coverage Score
65%
Wakame
14%
Corn

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.89g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 52)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 871mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.