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  6. Corn nuts vs. Dolma

Corn nuts vs. Dolma — In-Depth Nutrition Comparison

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Important differences between corn nuts and dolma

  • Corn nuts have more fiber, phosphorus, vitamin B1, and magnesium; however, dolma is richer in vitamin A, vitamin B12, zinc, and vitamin B3.
  • Dolma's daily need coverage for vitamin A is 97% more.
  • Corn nuts contain 6 times more vitamin B1 than dolma. Corn nuts contain 0.35mg of vitamin B1, while dolma contains 0.06mg.
  • Corn nuts contain less saturated fat.

The food varieties used in the comparison are Snacks, cornnuts, barbecue-flavor and .

Infographic

Corn nuts vs Dolma 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 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Dolma
Dolma
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 20% 18% 77% 37% 93% 48% 56% 53% 63%
Contains more MagnesiumMagnesium +356.8%
Contains more PotassiumPotassium +40.4%
Contains more CopperCopper +23.6%
Contains more PhosphorusPhosphorus +152.3%
Contains more ManganeseManganese +18.8%
Contains more CalciumCalcium +299%
Contains more IronIron +20.6%
Contains more ZincZinc +80.9%
Contains less SodiumSodium -28%

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 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 1.3% 0% 5.7% 0% 88% 33% 28% 22% 43% 0% 0% 0%
Dolma
Dolma
8
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 13% 0% 62% 7.8% 15% 32% 50% 23% 55% 173% 32% 20%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin CVitamin C +855%
Contains more Vitamin AVitamin A +989.6%
Contains more Vitamin B3Vitamin B3 +78.5%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.14mg
~equal in Vitamin B5 ~0.38mg

All nutrients comparison - raw data values

Nutrient Corn nuts Dolma DV% diff.
Vitamin B12 0µg 1.38µg 58%
Fiber 8.4g 1.5g 28%
Phosphorus 283mg 112.18mg 24%
Vitamin B1 0.35mg 0.06mg 24%
Carbs 71.7g 6.36g 22%
Selenium 11.6µg 21%
Cholesterol 0mg 59.15mg 20%
Magnesium 109mg 23.86mg 20%
Vitamin A 17µg 185.23µg 19%
Polyunsaturated fat 3.22g 0.5g 18%
Saturated fat 2.58g 5.92g 15%
Zinc 1.88mg 3.4mg 14%
Calories 436kcal 199.04kcal 12%
Protein 9g 14.3g 11%
Vitamin K 12.84µg 11%
Choline 43.34mg 8%
Sodium 600mg 432.02mg 7%
Vitamin B3 1.507mg 2.69mg 7%
Folate 0µg 26.26µg 7%
Calcium 17mg 67.83mg 5%
Monounsaturated fat 7.36g 5.24g 5%
Vitamin C 0.4mg 3.82mg 4%
Iron 1.7mg 2.05mg 4%
Vitamin B6 0.187mg 0.24mg 4%
Copper 0.136mg 0.11mg 3%
Vitamin E 0.39mg 3%
Manganese 0.487mg 0.41mg 3%
Fats 14.3g 12.8g 2%
Potassium 286mg 203.75mg 2%
Protein per 100 calories 2.1g 7.2g N/A
Calories per 10 g protein 484kcal 139kcal N/A
Weight per 100 calories 23g 50g N/A
Unsaturated / Saturated Fat ratio 4.1 0.97 N/A
Net carbs 63.3g 4.86g N/A
Vitamin D* 1.1 IU 0%
Sugar 1.06g N/A
Vitamin B2 0.142mg 0.14mg 0%
Vitamin B5 0.374mg 0.38mg 0%
Trans fat 0.65g N/A
Tryptophan 0.07mg 0%
Threonine 0.53mg 0%
Isoleucine 0.6mg 0%
Leucine 1.06mg 0%
Lysine 1.11mg 0%
Methionine 0.35mg 0%
Phenylalanine 0.54mg 0%
Valine 0.68mg 0%
Histidine 0.44mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.02g N/A
Omega-6 - Linoleic acid 0.11g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Dolma
Dolma
2
14% 12% 6% 68%
Protein: 14.3 g
Fats: 12.8 g
Carbs: 6.36 g
Water: 70.88 g
Other: 0 g
Contains more FatsFats +11.7%
Contains more CarbsCarbs +1027.4%
Contains more OtherOther +∞%
Contains more ProteinProtein +58.9%
Contains more WaterWater +4330%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Dolma
Dolma
0
51% 45% 4%
Saturated fat: Sat. Fat 5.92 g
Monounsaturated fat: Mono. Fat 5.24 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -56.4%
Contains more Mono. FatMonounsaturated fat +40.5%
Contains more Poly. FatPolyunsaturated fat +544%

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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 nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.