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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.
  • 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +5823.1%
Contains more CalciumCalcium +2740.9%
Contains more PotassiumPotassium +366.8%
Contains more IronIron +4763.6%
Contains more CopperCopper +643.9%
Contains more ZincZinc +2536.4%
Contains more PhosphorusPhosphorus +173.7%
Contains more ManganeseManganese +2199.5%
Contains more SeleniumSelenium +1750%
Contains less SodiumSodium -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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin EVitamin E +4066.7%
Contains more Vitamin B2Vitamin B2 +231.3%
Contains more Vitamin B5Vitamin B5 +1189.7%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more Vitamin KVitamin K +454.5%
Contains more FolateFolate +2800%
Contains more CholineCholine +497.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +145%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Winter squash DV% diff.
Iron 21.4mg 0.44mg 262%
Magnesium 770mg 13mg 180%
Manganese 4.3mg 0.187mg 179%
Folate 580µg 20µg 140%
Calcium 625mg 22mg 60%
Copper 0.61mg 0.082mg 59%
Vitamin B5 3.018mg 0.234mg 56%
Zinc 5.8mg 0.22mg 51%
Vitamin E 5mg 0.12mg 33%
Vitamin A 0µg 261µg 29%
Potassium 1125mg 241mg 26%
Carbs 80.88g 8.85g 24%
Fiber 7.7g 2.8g 20%
Vitamin K 24.4µg 4.4µg 17%
Selenium 7.4µg 0.4µg 13%
Calories 306kcal 37kcal 13%
Vitamin B2 0.222mg 0.067mg 12%
Vitamin B6 0.303mg 0.161mg 11%
Vitamin C 0mg 9.6mg 11%
Protein 6.21g 0.89g 11%
Choline 63.3mg 10.6mg 10%
Phosphorus 52mg 19mg 5%
Sodium 102mg 1mg 4%
Vitamin B3 0.202mg 0.495mg 2%
Vitamin B1 0.01mg 0.016mg 1%
Fats 0.3g 0.35g 0%
Net carbs 73.18g 6.05g N/A
Sugar 2.97g 3.3g N/A
Saturated fat 0.061g 0.072g 0%
Monounsaturated fat 0.027g 0.026g 0%
Polyunsaturated fat 0.102g 0.147g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 0%
Omega-3 - EPA 0.087g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
3
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +597.8%
Contains more CarbsCarbs +813.9%
Contains more OtherOther +461.4%
Contains more FatsFats +16.7%
Contains more WaterWater +927.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -15.3%
Contains more Poly. FatPolyunsaturated fat +44.1%
~equal in Monounsaturated fat ~0.026g

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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.