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Corn vs. Nori — In-Depth Nutrition Comparison

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The main differences between corn and nori

  • Corn is richer in fiber, yet nori is richer in vitamin A, vitamin C, manganese, folate, vitamin B2, copper, iron, calcium, and vitamin E.
  • Daily need coverage for vitamin A for nori is 99% higher.
  • Corn contains 8 times more fiber than nori. Corn contains 2.4g of fiber, while nori contains 0.3g.

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

Infographic

Corn vs Nori 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.
Corn
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%
Nori
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%
Contains more MagnesiumMagnesium +1200%
Contains more PhosphorusPhosphorus +32.8%
Contains less SodiumSodium -97.9%
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%

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.
Corn
Corn
2
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Nori
Nori
7
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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more Vitamin B5Vitamin B5 +52%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Nori DV% diff.
Vitamin C 5.5mg 39mg 37%
Manganese 0.167mg 0.988mg 36%
Folate 23µg 146µg 31%
Vitamin B2 0.057mg 0.446mg 30%
Vitamin A 13µg 260µg 27%
Copper 0.049mg 0.264mg 24%
Iron 0.45mg 1.8mg 17%
Fiber 2.4g 0.3g 8%
Calcium 3mg 70mg 7%
Magnesium 26mg 2mg 6%
Vitamin E 0.09mg 1mg 6%
Protein 3.41g 5.81g 5%
Carbs 20.98g 5.11g 5%
Vitamin B5 0.792mg 0.521mg 5%
Potassium 218mg 356mg 4%
Zinc 0.62mg 1.05mg 4%
Calories 96kcal 35kcal 3%
Starch 7.17g 3%
Phosphorus 77mg 58mg 3%
Vitamin K 0.4µg 4µg 3%
Choline 29.1mg 10.4mg 3%
Polyunsaturated fat 0.603g 0.11g 3%
Fats 1.5g 0.28g 2%
Sodium 1mg 48mg 2%
Vitamin B6 0.139mg 0.159mg 2%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 1.683mg 1.47mg 1%
Saturated fat 0.197g 0.061g 1%
Monounsaturated fat 0.374g 0.025g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 17g N/A
Calories per 10 g protein 282kcal 60kcal N/A
Weight per 100 calories 104g 286g N/A
Net carbs 18.58g 4.81g N/A
Sugar 4.54g 0.49g N/A
Vitamin B1 0.093mg 0.098mg 0%
Tryptophan 0.023mg 0.043mg 0%
Threonine 0.133mg 0.232mg 0%
Isoleucine 0.133mg 0.259mg 0%
Leucine 0.358mg 0.501mg 0%
Lysine 0.141mg 0.222mg 0%
Methionine 0.069mg 0.145mg 0%
Phenylalanine 0.155mg 0.273mg 0%
Valine 0.191mg 0.402mg 0%
Histidine 0.091mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
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
Nori
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
Contains more FatsFats +435.7%
Contains more CarbsCarbs +310.6%
Contains more ProteinProtein +70.4%
Contains more WaterWater +15.8%
Contains more OtherOther +438.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
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
Nori
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
Contains more Mono. FatMonounsaturated fat +1396%
Contains more Poly. FatPolyunsaturated fat +448.2%
Contains less Sat. FatSaturated fat -69%

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