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Corn vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between corn and wakame?

  • Corn is higher in vitamin B6 and fiber; however, wakame is richer in manganese, folate, copper, iron, magnesium, calcium, and vitamin B2.
  • Wakame's daily need coverage for manganese is 54% more.
  • Wakame contains 70 times less vitamin B6 than corn. Corn contains 0.139mg of vitamin B6, while wakame contains 0.002mg.
  • Corn has less sodium.

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

Infographic

Corn vs Wakame 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%
Wakame
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%
Contains more PotassiumPotassium +336%
Contains more ZincZinc +63.2%
Contains less SodiumSodium -99.9%
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%
~equal in Phosphorus ~80mg

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
4
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%
Wakame
Wakame
5
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
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 Vitamin AVitamin A +38.5%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B2Vitamin B2 +303.5%
Contains more Vitamin KVitamin K +1225%
Contains more FolateFolate +752.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Wakame DV% diff.
Manganese 0.167mg 1.4mg 54%
Folate 23µg 196µg 43%
Sodium 1mg 872mg 38%
Copper 0.049mg 0.284mg 26%
Iron 0.45mg 2.18mg 22%
Magnesium 26mg 107mg 19%
Calcium 3mg 150mg 15%
Vitamin B2 0.057mg 0.23mg 13%
Vitamin B6 0.139mg 0.002mg 11%
Fiber 2.4g 0.5g 8%
Vitamin E 0.09mg 1mg 6%
Potassium 218mg 50mg 5%
Carbs 20.98g 9.14g 4%
Vitamin K 0.4µg 5.3µg 4%
Calories 96kcal 45kcal 3%
Vitamin C 5.5mg 3mg 3%
Starch 7.17g 3%
Vitamin B1 0.093mg 0.06mg 3%
Choline 29.1mg 13.9mg 3%
Polyunsaturated fat 0.603g 0.218g 3%
Zinc 0.62mg 0.38mg 2%
Vitamin B5 0.792mg 0.697mg 2%
Protein 3.41g 3.03g 1%
Fats 1.5g 0.64g 1%
Vitamin A 13µg 18µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 1.683mg 1.6mg 1%
Monounsaturated fat 0.374g 0.058g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 6.7g N/A
Calories per 10 g protein 282kcal 149kcal N/A
Weight per 100 calories 104g 222g N/A
Net carbs 18.58g 8.64g N/A
Sugar 4.54g 0.65g N/A
Phosphorus 77mg 80mg 0%
Saturated fat 0.197g 0.13g 0%
Tryptophan 0.023mg 0.035mg 0%
Threonine 0.133mg 0.165mg 0%
Isoleucine 0.133mg 0.087mg 0%
Leucine 0.358mg 0.257mg 0%
Lysine 0.141mg 0.112mg 0%
Methionine 0.069mg 0.063mg 0%
Phenylalanine 0.155mg 0.112mg 0%
Valine 0.191mg 0.209mg 0%
Histidine 0.091mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
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
Wakame
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
Contains more ProteinProtein +12.5%
Contains more FatsFats +134.4%
Contains more CarbsCarbs +129.5%
Contains more OtherOther +928.6%
~equal in Water ~79.99g

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
Wakame
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
Contains more Mono. FatMonounsaturated fat +544.8%
Contains more Poly. FatPolyunsaturated fat +176.6%
Contains less Sat. FatSaturated fat -34%

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