Pumpkin vs. Wakame — In-Depth Nutrition Comparison
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Differences between pumpkin and wakame
- Pumpkin has more vitamin A and potassium, while wakame has more manganese, folate, magnesium, copper, iron, calcium, and vitamin B2.
- Pumpkin's daily need coverage for vitamin A is 163% higher.
- Wakame contains 7 times less potassium than pumpkin. Pumpkin contains 340mg of potassium, while wakame contains 50mg.
- The amount of sodium in pumpkin is lower.
The food types used in this comparison are Pumpkin, raw and Seaweed, wakame, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +580% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +791.7% |
| Contains more CalciumCalcium | +614.3% |
| Contains more IronIron | +172.5% |
| Contains more CopperCopper | +123.6% |
| Contains more ZincZinc | +18.8% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more ManganeseManganese | +1020% |
| Contains more SeleniumSelenium | +133.3% |
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.
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin AVitamin A | +2266.7% |
| Contains more Vitamin B6Vitamin B6 | +2950% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +109.1% |
| Contains more Vitamin B3Vitamin B3 | +166.7% |
| Contains more Vitamin B5Vitamin B5 | +133.9% |
| Contains more Vitamin KVitamin K | +381.8% |
| Contains more FolateFolate | +1125% |
| Contains more CholineCholine | +69.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.125mg | 1.4mg | 55% |
| Folate | 16µg | 196µg | 45% |
| Vitamin A | 426µg | 18µg | 45% |
| Sodium | 1mg | 872mg | 38% |
| Magnesium | 12mg | 107mg | 23% |
| Iron | 0.8mg | 2.18mg | 17% |
| Copper | 0.127mg | 0.284mg | 17% |
| Calcium | 21mg | 150mg | 13% |
| Vitamin B2 | 0.11mg | 0.23mg | 9% |
| Potassium | 340mg | 50mg | 9% |
| Vitamin B5 | 0.298mg | 0.697mg | 8% |
| Vitamin C | 9mg | 3mg | 7% |
| Vitamin B3 | 0.6mg | 1.6mg | 6% |
| Vitamin B6 | 0.061mg | 0.002mg | 5% |
| Phosphorus | 44mg | 80mg | 5% |
| Vitamin K | 1.1µg | 5.3µg | 4% |
| Protein | 1g | 3.03g | 4% |
| Choline | 8.2mg | 13.9mg | 1% |
| Polyunsaturated fat | 0.005g | 0.218g | 1% |
| Calories | 26kcal | 45kcal | 1% |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Zinc | 0.32mg | 0.38mg | 1% |
| Carbs | 6.5g | 9.14g | 1% |
| Fats | 0.1g | 0.64g | 1% |
| Net carbs | 6g | 8.64g | N/A |
| Sugar | 2.76g | 0.65g | N/A |
| Fiber | 0.5g | 0.5g | 0% |
| Vitamin E | 1.06mg | 1mg | 0% |
| Saturated fat | 0.052g | 0.13g | 0% |
| Monounsaturated fat | 0.013g | 0.058g | 0% |
| Tryptophan | 0.012mg | 0.035mg | 0% |
| Threonine | 0.029mg | 0.165mg | 0% |
| Isoleucine | 0.031mg | 0.087mg | 0% |
| Leucine | 0.046mg | 0.257mg | 0% |
| Lysine | 0.054mg | 0.112mg | 0% |
| Methionine | 0.011mg | 0.063mg | 0% |
| Phenylalanine | 0.032mg | 0.112mg | 0% |
| Valine | 0.035mg | 0.209mg | 0% |
| Histidine | 0.016mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.5% |
| Contains more ProteinProtein | +203% |
| Contains more FatsFats | +540% |
| Contains more CarbsCarbs | +40.6% |
| Contains more OtherOther | +800% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60% |
| Contains more Mono. FatMonounsaturated fat | +346.2% |
| Contains more Poly. FatPolyunsaturated fat | +4260% |