Pumpkin vs Nori - In-Depth Nutrition Comparison
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How are Pumpkin and Nori different?
- Pumpkin is richer in Vitamin A RAE, while Nori is higher in Manganese, Vitamin C, Folate, Vitamin B2, Copper, Iron, Vitamin B6, Zinc, and Vitamin B3.
- Nori covers your daily need of Manganese 38% more than Pumpkin.
- Pumpkin contains 2 times more Vitamin A RAE than Nori. Pumpkin contains 426µg of Vitamin A RAE, while Nori contains 260µg.
Pumpkin, raw and Seaweed, laver, raw types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+500%
Contains
less
Sodium
-97.9%
Contains
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Calcium
+233.3%
Contains
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Iron
+125%
Contains
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Phosphorus
+31.8%
Contains
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Zinc
+228.1%
Contains
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Copper
+107.9%
Equal in Potassium - 356
Contains
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Magnesium
+500%
Contains
less
Sodium
-97.9%
Contains
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Calcium
+233.3%
Contains
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Iron
+125%
Contains
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Phosphorus
+31.8%
Contains
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Zinc
+228.1%
Contains
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Copper
+107.9%
Equal in Potassium - 356
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+63.6%
Contains
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Vitamin C
+333.3%
Contains
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Vitamin B1
+96%
Contains
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Vitamin B2
+305.5%
Contains
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Vitamin B3
+145%
Contains
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Vitamin B5
+74.8%
Contains
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Vitamin B6
+160.7%
Contains
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Folate
+812.5%
Contains
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Vitamin K
+263.6%
Equal in Vitamin E - 1
Contains
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Vitamin A
+63.6%
Contains
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Vitamin C
+333.3%
Contains
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Vitamin B1
+96%
Contains
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Vitamin B2
+305.5%
Contains
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Vitamin B3
+145%
Contains
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Vitamin B5
+74.8%
Contains
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Vitamin B6
+160.7%
Contains
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Folate
+812.5%
Contains
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Vitamin K
+263.6%
Equal in Vitamin E - 1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+27.2%
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Protein
+481%
Contains
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Fats
+180%
Contains
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Other
+371.3%
Equal in Water - 85.03
Contains
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Carbs
+27.2%
Contains
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Protein
+481%
Contains
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Fats
+180%
Contains
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Other
+371.3%
Equal in Water - 85.03
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-14.8%
Contains
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Monounsaturated Fat
+92.3%
Contains
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Polyunsaturated fat
+2100%
Contains
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Saturated Fat
-14.8%
Contains
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Monounsaturated Fat
+92.3%
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Polyunsaturated fat
+2100%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6g | 4.81g |
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| Protein | 1g | 5.81g |
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| Fats | 0.1g | 0.28g |
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| Carbs | 6.5g | 5.11g |
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| Calories | 26kcal | 35kcal |
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| Sugar | 2.76g | 0.49g |
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| Fiber | 0.5g | 0.3g |
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| Calcium | 21mg | 70mg |
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| Iron | 0.8mg | 1.8mg |
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| Magnesium | 12mg | 2mg |
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| Phosphorus | 44mg | 58mg |
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| Potassium | 340mg | 356mg |
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| Sodium | 1mg | 48mg |
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| Zinc | 0.32mg | 1.05mg |
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| Copper | 0.127mg | 0.264mg |
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| Vitamin A | 8513IU | 5202IU |
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| Vitamin A RAE | 426µg | 260µg |
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| Vitamin E | 1.06mg | 1mg |
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| Vitamin C | 9mg | 39mg |
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| Vitamin B1 | 0.05mg | 0.098mg |
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| Vitamin B2 | 0.11mg | 0.446mg |
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| Vitamin B3 | 0.6mg | 1.47mg |
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| Vitamin B5 | 0.298mg | 0.521mg |
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| Vitamin B6 | 0.061mg | 0.159mg |
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| Folate | 16µg | 146µg |
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| Vitamin K | 1.1µg | 4µg |
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| Tryptophan | 0.012mg | 0.043mg |
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| Threonine | 0.029mg | 0.232mg |
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| Isoleucine | 0.031mg | 0.259mg |
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| Leucine | 0.046mg | 0.501mg |
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| Lysine | 0.054mg | 0.222mg |
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| Methionine | 0.011mg | 0.145mg |
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| Phenylalanine | 0.032mg | 0.273mg |
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| Valine | 0.035mg | 0.402mg |
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| Histidine | 0.016mg | 0.14mg |
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| Saturated Fat | 0.052g | 0.061g |
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| Omega-3 - EPA | 0g | 0.08g |
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| Monounsaturated Fat | 0.013g | 0.025g |
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| Polyunsaturated fat | 0.005g | 0.11g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
67%
Minerals Daily Need Coverage Score
18%
34%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.009g)
Which food is lower in Sugar?
Nori is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 64)
Which food is cheaper?
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)