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  6. Pumpkin pie vs. Wakame

Pumpkin pie vs. Wakame — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin pie and wakame

  • Pumpkin pie is higher in vitamin A, vitamin B12, and vitamin B1, yet wakame is higher in manganese, folate, magnesium, iron, and copper.
  • Pumpkin pie covers your daily vitamin A needs 61% more than wakame.
  • The amount of saturated fat in wakame is lower.

Food varieties used in this article are Pie, pumpkin, commercially prepared and Seaweed, wakame, raw.

Infographic

Pumpkin pie vs Wakame 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +234%
Contains less SodiumSodium -72.6%
Contains more SeleniumSelenium +671.4%
Contains more MagnesiumMagnesium +664.3%
Contains more CalciumCalcium +134.4%
Contains more IronIron +142.2%
Contains more CopperCopper +91.9%
Contains more ManganeseManganese +516.7%
~equal in Zinc ~0.38mg
~equal in Phosphorus ~80mg

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Wakame
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +2388.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +149.1%
Contains more CholineCholine +169.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more FolateFolate +653.8%

All nutrients comparison - raw data values

Nutrient Pumpkin pie Wakame DV% diff.
Manganese 0.227mg 1.4mg 51%
Vitamin A 448µg 18µg 48%
Folate 26µg 196µg 43%
Sodium 239mg 872mg 28%
Magnesium 14mg 107mg 22%
Iron 0.9mg 2.18mg 16%
Copper 0.148mg 0.284mg 15%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.64g 14%
Monounsaturated fat 4.6g 0.058g 11%
Calories 243kcal 45kcal 10%
Polyunsaturated fat 1.77g 0.218g 10%
Vitamin B1 0.177mg 0.06mg 10%
Selenium 5.4µg 0.7µg 9%
Calcium 64mg 150mg 9%
Carbs 34.83g 9.14g 9%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.13g 8%
Vitamin B2 0.124mg 0.23mg 8%
Vitamin K 13.2µg 5.3µg 7%
Vitamin B6 0.063mg 0.002mg 5%
Vitamin B5 0.452mg 0.697mg 5%
Fiber 1.8g 0.5g 5%
Choline 37.5mg 13.9mg 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin C 0mg 3mg 3%
Vitamin B3 1.107mg 1.6mg 3%
Potassium 167mg 50mg 3%
Protein 3.9g 3.03g 2%
Vitamin E 0.76mg 1mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 8.64g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 0.65g N/A
Zinc 0.39mg 0.38mg 0%
Phosphorus 81mg 80mg 0%
Tryptophan 0.048mg 0.035mg 0%
Threonine 0.154mg 0.165mg 0%
Isoleucine 0.158mg 0.087mg 0%
Leucine 0.297mg 0.257mg 0%
Lysine 0.192mg 0.112mg 0%
Methionine 0.249mg 0.063mg 0%
Phenylalanine 0.175mg 0.112mg 0%
Valine 0.211mg 0.209mg 0%
Histidine 0.088mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +28.7%
Contains more FatsFats +1423.4%
Contains more CarbsCarbs +281.1%
Contains more WaterWater +58.7%
Contains more OtherOther +537.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +7831%
Contains more Poly. FatPolyunsaturated fat +711.9%
Contains less Sat. FatSaturated fat -93.5%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.