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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
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.
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%
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%
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
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.683mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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%

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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. 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.