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  6. Seaweed vs. Zucchini

Seaweed vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between Seaweed and Zucchini

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B5, and Copper, however, Zucchini has more Vitamin C, and Vitamin B6.
  • Seaweed's daily need coverage for Vitamin K is 51% more.
  • Seaweed has 29 times more Sodium than Zucchini. Seaweed has 233mg of Sodium, while Zucchini has 8mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Seaweed vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +950%
Contains more Iron +670.3%
Contains more Magnesium +572.2%
Contains more Phosphorus +10.5%
Contains more Zinc +284.4%
Contains more Copper +145.3%
Contains more Manganese +13%
Contains more Selenium +250%
Contains more Potassium +193.3%
Contains less Sodium -96.6%
Equal in Phosphorus - 38
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +950%
Contains more Iron +670.3%
Contains more Magnesium +572.2%
Contains more Phosphorus +10.5%
Contains more Zinc +284.4%
Contains more Copper +145.3%
Contains more Manganese +13%
Contains more Selenium +250%
Contains more Potassium +193.3%
Contains less Sodium -96.6%
Equal in Phosphorus - 38

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
7
:
3
Zucchini
Zucchini
Contains more Vitamin E +625%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B5 +214.7%
Contains more Folate +650%
Contains more Vitamin K +1434.9%
Contains more Vitamin A +72.4%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +625%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B5 +214.7%
Contains more Folate +650%
Contains more Vitamin K +1434.9%
Contains more Vitamin A +72.4%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Zucchini
Zucchini
Contains more Protein +38.8%
Contains more Fats +75%
Contains more Carbs +207.7%
Contains more Other +1059.6%
Contains more Water +16.2%
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +38.8%
Contains more Fats +75%
Contains more Carbs +207.7%
Contains more Other +1059.6%
Contains more Water +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Zucchini
Zucchini
Contains more Monounsaturated Fat +790.9%
Contains less Saturated Fat -66%
Contains more Polyunsaturated fat +93.6%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +790.9%
Contains less Saturated Fat -66%
Contains more Polyunsaturated fat +93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Zucchini Opinion
Net carbs 8.27g 2.11g Seaweed
Protein 1.68g 1.21g Seaweed
Fats 0.56g 0.32g Seaweed
Carbs 9.57g 3.11g Seaweed
Calories 43kcal 17kcal Seaweed
Fructose 1.38g Zucchini
Sugar 0.6g 2.5g Seaweed
Fiber 1.3g 1g Seaweed
Calcium 168mg 16mg Seaweed
Iron 2.85mg 0.37mg Seaweed
Magnesium 121mg 18mg Seaweed
Phosphorus 42mg 38mg Seaweed
Potassium 89mg 261mg Zucchini
Sodium 233mg 8mg Zucchini
Zinc 1.23mg 0.32mg Seaweed
Copper 0.13mg 0.053mg Seaweed
Manganese 0.2mg 0.177mg Seaweed
Selenium 0.7µg 0.2µg Seaweed
Vitamin A 116IU 200IU Zucchini
Vitamin A RAE 6µg 10µg Zucchini
Vitamin E 0.87mg 0.12mg Seaweed
Vitamin C 3mg 17.9mg Zucchini
Vitamin B1 0.05mg 0.045mg Seaweed
Vitamin B2 0.15mg 0.094mg Seaweed
Vitamin B3 0.47mg 0.451mg Seaweed
Vitamin B5 0.642mg 0.204mg Seaweed
Vitamin B6 0.002mg 0.163mg Zucchini
Folate 180µg 24µg Seaweed
Vitamin K 66µg 4.3µg Seaweed
Tryptophan 0.048mg 0.01mg Seaweed
Threonine 0.055mg 0.029mg Seaweed
Isoleucine 0.076mg 0.044mg Seaweed
Leucine 0.083mg 0.071mg Seaweed
Lysine 0.082mg 0.067mg Seaweed
Methionine 0.025mg 0.018mg Seaweed
Phenylalanine 0.043mg 0.043mg
Valine 0.072mg 0.054mg Seaweed
Histidine 0.024mg 0.026mg Zucchini
Saturated Fat 0.247g 0.084g Zucchini
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.011g Seaweed
Polyunsaturated fat 0.047g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
41%
Seaweed
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.163g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.9g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.