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  6. Seaweed vs. Winter squash

Seaweed vs. Winter squash — In-Depth Nutrition Comparison

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How are Seaweed and Winter squash different?

  • Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, and Vitamin B5, however, Winter squash is richer in Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Vitamin K from Seaweed is 51% higher.
  • Seaweed contains 233 times more Sodium than Winter squash. While Seaweed contains 233mg of Sodium, Winter squash contains only 1mg.

Seaweed, kelp, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Seaweed vs Winter squash 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.
Seaweed
Seaweed
8
:
2
Winter squash
Winter squash
Contains more Calcium +663.6%
Contains more Iron +547.7%
Contains more Magnesium +830.8%
Contains more Phosphorus +121.1%
Contains more Zinc +459.1%
Contains more Copper +58.5%
Contains more Selenium +75%
Contains more Potassium +170.8%
Contains less Sodium -99.6%
Equal in Manganese - 0.187
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +663.6%
Contains more Iron +547.7%
Contains more Magnesium +830.8%
Contains more Phosphorus +121.1%
Contains more Zinc +459.1%
Contains more Copper +58.5%
Contains more Selenium +75%
Contains more Potassium +170.8%
Contains less Sodium -99.6%
Equal in Manganese - 0.187

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.
Seaweed
Seaweed
6
:
4
Winter squash
Winter squash
Contains more Vitamin E +625%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +123.9%
Contains more Vitamin B5 +174.4%
Contains more Folate +800%
Contains more Vitamin K +1400%
Contains more Vitamin A +4402.6%
Contains more Vitamin C +220%
Contains more Vitamin B6 +7950%
Equal in Vitamin B3 - 0.495
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +625%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +123.9%
Contains more Vitamin B5 +174.4%
Contains more Folate +800%
Contains more Vitamin K +1400%
Contains more Vitamin A +4402.6%
Contains more Vitamin C +220%
Contains more Vitamin B6 +7950%
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Winter squash
Winter squash
Contains more Protein +88.8%
Contains more Fats +60%
Contains more Other +844.3%
Equal in Carbs - 8.85
Equal in Water - 89.21
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +88.8%
Contains more Fats +60%
Contains more Other +844.3%
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Winter squash
Winter squash
Contains more Monounsaturated Fat +276.9%
Contains less Saturated Fat -70.9%
Contains more Polyunsaturated fat +212.8%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +276.9%
Contains less Saturated Fat -70.9%
Contains more Polyunsaturated fat +212.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Winter squash Opinion
Net carbs 8.27g 6.05g Seaweed
Protein 1.68g 0.89g Seaweed
Fats 0.56g 0.35g Seaweed
Carbs 9.57g 8.85g Seaweed
Calories 43kcal 37kcal Seaweed
Sugar 0.6g 3.3g Seaweed
Fiber 1.3g 2.8g Winter squash
Calcium 168mg 22mg Seaweed
Iron 2.85mg 0.44mg Seaweed
Magnesium 121mg 13mg Seaweed
Phosphorus 42mg 19mg Seaweed
Potassium 89mg 241mg Winter squash
Sodium 233mg 1mg Winter squash
Zinc 1.23mg 0.22mg Seaweed
Copper 0.13mg 0.082mg Seaweed
Manganese 0.2mg 0.187mg Seaweed
Selenium 0.7µg 0.4µg Seaweed
Vitamin A 116IU 5223IU Winter squash
Vitamin A RAE 6µg 261µg Winter squash
Vitamin E 0.87mg 0.12mg Seaweed
Vitamin C 3mg 9.6mg Winter squash
Vitamin B1 0.05mg 0.016mg Seaweed
Vitamin B2 0.15mg 0.067mg Seaweed
Vitamin B3 0.47mg 0.495mg Winter squash
Vitamin B5 0.642mg 0.234mg Seaweed
Vitamin B6 0.002mg 0.161mg Winter squash
Folate 180µg 20µg Seaweed
Vitamin K 66µg 4.4µg Seaweed
Tryptophan 0.048mg 0.013mg Seaweed
Threonine 0.055mg 0.027mg Seaweed
Isoleucine 0.076mg 0.035mg Seaweed
Leucine 0.083mg 0.05mg Seaweed
Lysine 0.082mg 0.033mg Seaweed
Methionine 0.025mg 0.011mg Seaweed
Phenylalanine 0.043mg 0.035mg Seaweed
Valine 0.072mg 0.038mg Seaweed
Histidine 0.024mg 0.017mg Seaweed
Saturated Fat 0.247g 0.072g Winter squash
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.026g Seaweed
Polyunsaturated fat 0.047g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
38%
Winter squash
Minerals Daily Need Coverage Score
41%
Seaweed
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 232mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.175g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.