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  6. Summer squash vs. Wakame

Summer squash vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between Summer squash and Wakame

  • Summer squash has more Vitamin B6, and Vitamin C, however, Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, Calcium, and Vitamin B5.
  • Wakame covers your daily Manganese needs 53% more than Summer squash.
  • Wakame has 109 times less Vitamin B6 than Summer squash. Summer squash has 0.218mg of Vitamin B6, while Wakame has 0.002mg.
  • Summer squash contains less Sodium.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Seaweed, wakame, raw.

Infographic

Summer squash 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.
Summer squash
Summer squash
2
:
8
Wakame
Wakame
Contains more Potassium +424%
Contains less Sodium -99.8%
Contains more Calcium +900%
Contains more Iron +522.9%
Contains more Magnesium +529.4%
Contains more Phosphorus +110.5%
Contains more Zinc +31%
Contains more Copper +456.9%
Contains more Manganese +700%
Contains more Selenium +250%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +424%
Contains less Sodium -99.8%
Contains more Calcium +900%
Contains more Iron +522.9%
Contains more Magnesium +529.4%
Contains more Phosphorus +110.5%
Contains more Zinc +31%
Contains more Copper +456.9%
Contains more Manganese +700%
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.
Summer squash
Summer squash
2
:
8
Wakame
Wakame
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Folate +575.9%
Contains more Vitamin K +76.7%
Summer squash
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Folate +575.9%
Contains more Vitamin K +76.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Wakame
Wakame
Contains more Water +18.3%
Contains more Protein +150.4%
Contains more Fats +255.6%
Contains more Carbs +172.8%
Contains more Other +1061.3%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Wakame
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 Water +18.3%
Contains more Protein +150.4%
Contains more Fats +255.6%
Contains more Carbs +172.8%
Contains more Other +1061.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Wakame
Wakame
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +144.9%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +144.9%

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 Wakame
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Wakame Opinion
Net carbs 2.25g 8.64g Wakame
Protein 1.21g 3.03g Wakame
Fats 0.18g 0.64g Wakame
Carbs 3.35g 9.14g Wakame
Calories 16kcal 45kcal Wakame
Fructose 0.95g Summer squash
Sugar 2.2g 0.65g Wakame
Fiber 1.1g 0.5g Summer squash
Calcium 15mg 150mg Wakame
Iron 0.35mg 2.18mg Wakame
Magnesium 17mg 107mg Wakame
Phosphorus 38mg 80mg Wakame
Potassium 262mg 50mg Summer squash
Sodium 2mg 872mg Summer squash
Zinc 0.29mg 0.38mg Wakame
Copper 0.051mg 0.284mg Wakame
Manganese 0.175mg 1.4mg Wakame
Selenium 0.2µg 0.7µg Wakame
Vitamin A 200IU 360IU Wakame
Vitamin A RAE 10µg 18µg Wakame
Vitamin E 0.12mg 1mg Wakame
Vitamin C 17mg 3mg Summer squash
Vitamin B1 0.048mg 0.06mg Wakame
Vitamin B2 0.142mg 0.23mg Wakame
Vitamin B3 0.487mg 1.6mg Wakame
Vitamin B5 0.155mg 0.697mg Wakame
Vitamin B6 0.218mg 0.002mg Summer squash
Folate 29µg 196µg Wakame
Vitamin K 3µg 5.3µg Wakame
Tryptophan 0.011mg 0.035mg Wakame
Threonine 0.028mg 0.165mg Wakame
Isoleucine 0.042mg 0.087mg Wakame
Leucine 0.069mg 0.257mg Wakame
Lysine 0.065mg 0.112mg Wakame
Methionine 0.017mg 0.063mg Wakame
Phenylalanine 0.041mg 0.112mg Wakame
Valine 0.053mg 0.209mg Wakame
Histidine 0.025mg 0.015mg Summer squash
Saturated Fat 0.044g 0.13g Summer squash
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.016g 0.058g Wakame
Polyunsaturated fat 0.089g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
12%
Summer squash
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
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 ($)

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. 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.