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Summer squash vs. Seaweed — In-Depth Nutrition Comparison

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What are the main differences between Summer squash and Seaweed?

  • Summer squash is richer in Vitamin B6, and Vitamin C, yet Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B5, and Copper.
  • Seaweed's daily need coverage for Vitamin K is 53% higher.
  • Summer squash has 109 times more Vitamin B6 than Seaweed. Summer squash has 0.218mg of Vitamin B6, while Seaweed has 0.002mg.
  • Summer squash contains less Sodium.

We used Squash, summer, all varieties, raw and Seaweed, kelp, raw types in this comparison.

Infographic

Summer squash vs Seaweed 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.
Contains more Potassium +194.4%
Contains less Sodium -99.1%
Contains more Calcium +1020%
Contains more Iron +714.3%
Contains more Magnesium +611.8%
Contains more Phosphorus +10.5%
Contains more Zinc +324.1%
Contains more Copper +154.9%
Contains more Manganese +14.3%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +194.4%
Contains less Sodium -99.1%
Contains more Calcium +1020%
Contains more Iron +714.3%
Contains more Magnesium +611.8%
Contains more Phosphorus +10.5%
Contains more Zinc +324.1%
Contains more Copper +154.9%
Contains more Manganese +14.3%
Contains more Selenium +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.
:
Contains more Vitamin A +72.4%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Contains more Vitamin E +625%
Contains more Vitamin B5 +314.2%
Contains more Folate +520.7%
Contains more Vitamin K +2100%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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%
Contains more Vitamin A +72.4%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Contains more Vitamin E +625%
Contains more Vitamin B5 +314.2%
Contains more Folate +520.7%
Contains more Vitamin K +2100%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16%
Contains more Protein +38.8%
Contains more Fats +211.1%
Contains more Carbs +185.7%
Contains more Other +966.1%
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Water +16%
Contains more Protein +38.8%
Contains more Fats +211.1%
Contains more Carbs +185.7%
Contains more Other +966.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.2%
Contains more Polyunsaturated fat +89.4%
Contains more Monounsaturated Fat +512.5%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -82.2%
Contains more Polyunsaturated fat +89.4%
Contains more Monounsaturated Fat +512.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Seaweed
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 Summer squash Seaweed Opinion
Net carbs 2.25g 8.27g Seaweed
Protein 1.21g 1.68g Seaweed
Fats 0.18g 0.56g Seaweed
Carbs 3.35g 9.57g Seaweed
Calories 16kcal 43kcal Seaweed
Fructose 0.95g Summer squash
Sugar 2.2g 0.6g Seaweed
Fiber 1.1g 1.3g Seaweed
Calcium 15mg 168mg Seaweed
Iron 0.35mg 2.85mg Seaweed
Magnesium 17mg 121mg Seaweed
Phosphorus 38mg 42mg Seaweed
Potassium 262mg 89mg Summer squash
Sodium 2mg 233mg Summer squash
Zinc 0.29mg 1.23mg Seaweed
Copper 0.051mg 0.13mg Seaweed
Manganese 0.175mg 0.2mg Seaweed
Selenium 0.2µg 0.7µg Seaweed
Vitamin A 200IU 116IU Summer squash
Vitamin A RAE 10µg 6µg Summer squash
Vitamin E 0.12mg 0.87mg Seaweed
Vitamin C 17mg 3mg Summer squash
Vitamin B1 0.048mg 0.05mg Seaweed
Vitamin B2 0.142mg 0.15mg Seaweed
Vitamin B3 0.487mg 0.47mg Summer squash
Vitamin B5 0.155mg 0.642mg Seaweed
Vitamin B6 0.218mg 0.002mg Summer squash
Folate 29µg 180µg Seaweed
Vitamin K 3µg 66µg Seaweed
Tryptophan 0.011mg 0.048mg Seaweed
Threonine 0.028mg 0.055mg Seaweed
Isoleucine 0.042mg 0.076mg Seaweed
Leucine 0.069mg 0.083mg Seaweed
Lysine 0.065mg 0.082mg Seaweed
Methionine 0.017mg 0.025mg Seaweed
Phenylalanine 0.041mg 0.043mg Seaweed
Valine 0.053mg 0.072mg Seaweed
Histidine 0.025mg 0.024mg Summer squash
Saturated Fat 0.044g 0.247g Summer squash
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.016g 0.098g Seaweed
Polyunsaturated fat 0.089g 0.047g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Seaweed
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
18%
Summer squash
36%
Seaweed
Minerals Daily Need Coverage Score
12%
Summer squash
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.203g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.6g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.