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  6. Pumpkin vs. Nori

Pumpkin vs. Nori — In-Depth Nutrition Comparison

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How are pumpkin and nori different?

  • Pumpkin is richer in vitamin A, while nori is higher in manganese, vitamin C, folate, vitamin B2, copper, iron, vitamin B6, zinc, and vitamin B3.
  • Pumpkin covers your daily need for vitamin A, 66% more than nori.

Pumpkin, raw and Seaweed, laver, raw types were used in this article.

Infographic

Pumpkin vs Nori 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Nori
Nori
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +500%
Contains less SodiumSodium -97.9%
Contains more CalciumCalcium +233.3%
Contains more IronIron +125%
Contains more CopperCopper +107.9%
Contains more ZincZinc +228.1%
Contains more PhosphorusPhosphorus +31.8%
Contains more ManganeseManganese +690.4%
Contains more SeleniumSelenium +133.3%
~equal in Potassium ~356mg

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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Nori
Nori
9
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin AVitamin A +63.8%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +160.7%
Contains more Vitamin KVitamin K +263.6%
Contains more FolateFolate +812.5%
Contains more CholineCholine +26.8%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Nori DV% diff.
Manganese 0.125mg 0.988mg 38%
Vitamin C 9mg 39mg 33%
Folate 16µg 146µg 33%
Vitamin B2 0.11mg 0.446mg 26%
Vitamin A 426µg 260µg 18%
Copper 0.127mg 0.264mg 15%
Iron 0.8mg 1.8mg 13%
Protein 1g 5.81g 10%
Vitamin B6 0.061mg 0.159mg 8%
Zinc 0.32mg 1.05mg 7%
Vitamin B3 0.6mg 1.47mg 5%
Calcium 21mg 70mg 5%
Vitamin B1 0.05mg 0.098mg 4%
Vitamin B5 0.298mg 0.521mg 4%
Phosphorus 44mg 58mg 2%
Sodium 1mg 48mg 2%
Magnesium 12mg 2mg 2%
Vitamin K 1.1µg 4µg 2%
Fiber 0.5g 0.3g 1%
Polyunsaturated fat 0.005g 0.11g 1%
Selenium 0.3µg 0.7µg 1%
Calories 26kcal 35kcal 0%
Fats 0.1g 0.28g 0%
Carbs 6.5g 5.11g 0%
Net carbs 6g 4.81g N/A
Potassium 340mg 356mg 0%
Sugar 2.76g 0.49g N/A
Vitamin E 1.06mg 1mg 0%
Choline 8.2mg 10.4mg 0%
Saturated fat 0.052g 0.061g 0%
Monounsaturated fat 0.013g 0.025g 0%
Tryptophan 0.012mg 0.043mg 0%
Threonine 0.029mg 0.232mg 0%
Isoleucine 0.031mg 0.259mg 0%
Leucine 0.046mg 0.501mg 0%
Lysine 0.054mg 0.222mg 0%
Methionine 0.011mg 0.145mg 0%
Phenylalanine 0.032mg 0.273mg 0%
Valine 0.035mg 0.402mg 0%
Histidine 0.016mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more CarbsCarbs +27.2%
Contains more ProteinProtein +481%
Contains more FatsFats +180%
Contains more OtherOther +371.3%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +92.3%
Contains more Poly. FatPolyunsaturated fat +2100%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.