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  6. Agar vs. Winter squash

Agar vs. Winter squash — In-Depth Nutrition Comparison

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What are the differences between Agar and Winter squash?

  • Agar is higher in Iron, Magnesium, Manganese, Folate, Calcium, Copper, Vitamin B5, Zinc, and Vitamin E , yet Winter squash is higher in Vitamin A RAE.
  • Agar's daily need coverage for Iron is 262% more.
  • Agar has 59 times more Magnesium than Winter squash. While Agar has 770mg of Magnesium, Winter squash has only 13mg.

We used Seaweed, agar, dried and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Agar 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.
Agar
Agar
9
:
1
Winter squash
Winter squash
Contains more Calcium +2740.9%
Contains more Iron +4763.6%
Contains more Magnesium +5823.1%
Contains more Phosphorus +173.7%
Contains more Potassium +366.8%
Contains more Zinc +2536.4%
Contains more Copper +643.9%
Contains more Manganese +2199.5%
Contains more Selenium +1750%
Contains less Sodium -99%
Agar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 188% 803% 550% 23% 100% 14% 159% 204% 561% 41%
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 +2740.9%
Contains more Iron +4763.6%
Contains more Magnesium +5823.1%
Contains more Phosphorus +173.7%
Contains more Potassium +366.8%
Contains more Zinc +2536.4%
Contains more Copper +643.9%
Contains more Manganese +2199.5%
Contains more Selenium +1750%
Contains less Sodium -99%

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.
Agar
Agar
6
:
4
Winter squash
Winter squash
Contains more Vitamin E +4066.7%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B5 +1189.7%
Contains more Vitamin B6 +88.2%
Contains more Folate +2800%
Contains more Vitamin K +454.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +145%
Agar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 100% 0% 0% 3% 52% 4% 182% 70% 435% 0% 61%
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 +4066.7%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B5 +1189.7%
Contains more Vitamin B6 +88.2%
Contains more Folate +2800%
Contains more Vitamin K +454.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +145%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
3
:
2
Winter squash
Winter squash
Contains more Protein +597.8%
Contains more Carbs +813.9%
Contains more Other +461.4%
Contains more Fats +16.7%
Contains more Water +927.8%
Agar
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 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 +597.8%
Contains more Carbs +813.9%
Contains more Other +461.4%
Contains more Fats +16.7%
Contains more Water +927.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -15.3%
Contains more Polyunsaturated fat +44.1%
Equal in Monounsaturated Fat - 0.026
Agar
32% 14% 54%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.102 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -15.3%
Contains more Polyunsaturated fat +44.1%
Equal in Monounsaturated Fat - 0.026

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Agar Winter squash
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Agar Winter squash Opinion
Net carbs 73.18g 6.05g Agar
Protein 6.21g 0.89g Agar
Fats 0.3g 0.35g Winter squash
Carbs 80.88g 8.85g Agar
Calories 306kcal 37kcal Agar
Sugar 2.97g 3.3g Agar
Fiber 7.7g 2.8g Agar
Calcium 625mg 22mg Agar
Iron 21.4mg 0.44mg Agar
Magnesium 770mg 13mg Agar
Phosphorus 52mg 19mg Agar
Potassium 1125mg 241mg Agar
Sodium 102mg 1mg Winter squash
Zinc 5.8mg 0.22mg Agar
Copper 0.61mg 0.082mg Agar
Manganese 4.3mg 0.187mg Agar
Selenium 7.4µg 0.4µg Agar
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 5mg 0.12mg Agar
Vitamin C 0mg 9.6mg Winter squash
Vitamin B1 0.01mg 0.016mg Winter squash
Vitamin B2 0.222mg 0.067mg Agar
Vitamin B3 0.202mg 0.495mg Winter squash
Vitamin B5 3.018mg 0.234mg Agar
Vitamin B6 0.303mg 0.161mg Agar
Folate 580µg 20µg Agar
Vitamin K 24.4µg 4.4µg Agar
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.061g 0.072g Agar
Omega-3 - EPA 0.087g 0g Agar
Monounsaturated Fat 0.027g 0.026g Agar
Polyunsaturated fat 0.102g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agar 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
75%
Agar
38%
Winter squash
Minerals Daily Need Coverage Score
264%
Agar
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 101mg)
Which food is lower in Sugar?
Agar
Agar is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Agar
Agar is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Agar
Agar is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Agar
Agar 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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.