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  6. Pumpkin seeds vs. Wakame

Pumpkin seeds vs. Wakame — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and wakame

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, and iron; however, wakame has more folate and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.
  • Pumpkin seeds have 37 times more fiber than wakame. Pumpkin seeds have 18.4g of fiber, while wakame has 0.5g.
  • Wakame is lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Seaweed, wakame, raw.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Wakame
Wakame
3
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 MagnesiumMagnesium +144.9%
Contains more PotassiumPotassium +1738%
Contains more IronIron +51.8%
Contains more CopperCopper +143%
Contains more ZincZinc +2610.5%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -97.9%
Contains more CalciumCalcium +172.7%
Contains more ManganeseManganese +182.3%

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.
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Wakame
Wakame
10
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 B6Vitamin B6 +1750%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +342.3%
Contains more Vitamin B3Vitamin B3 +459.4%
Contains more Vitamin B5Vitamin B5 +1144.6%
Contains more FolateFolate +2077.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Wakame DV% diff.
Zinc 10.3mg 0.38mg 90%
Fiber 18.4g 0.5g 72%
Polyunsaturated fat 8.844g 0.218g 58%
Folate 9µg 196µg 47%
Copper 0.69mg 0.284mg 45%
Manganese 0.496mg 1.4mg 39%
Magnesium 262mg 107mg 37%
Sodium 18mg 872mg 37%
Protein 18.55g 3.03g 31%
Fats 19.4g 0.64g 29%
Potassium 919mg 50mg 26%
Calories 446kcal 45kcal 20%
Saturated fat 3.67g 0.13g 16%
Monounsaturated fat 6.032g 0.058g 15%
Carbs 53.75g 9.14g 15%
Iron 3.31mg 2.18mg 14%
Vitamin B2 0.052mg 0.23mg 14%
Vitamin B5 0.056mg 0.697mg 13%
Calcium 55mg 150mg 10%
Vitamin B3 0.286mg 1.6mg 8%
Vitamin E 1mg 7%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin C 0.3mg 3mg 3%
Vitamin B6 0.037mg 0.002mg 3%
Vitamin B1 0.034mg 0.06mg 2%
Vitamin A 3µg 18µg 2%
Phosphorus 92mg 80mg 2%
Selenium 0.7µg 1%
Net carbs 35.35g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.326mg 0.035mg 0%
Threonine 0.683mg 0.165mg 0%
Isoleucine 0.956mg 0.087mg 0%
Leucine 1.572mg 0.257mg 0%
Lysine 1.386mg 0.112mg 0%
Methionine 0.417mg 0.063mg 0%
Phenylalanine 0.924mg 0.112mg 0%
Valine 1.491mg 0.209mg 0%
Histidine 0.515mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +512.2%
Contains more FatsFats +2931.3%
Contains more CarbsCarbs +488.1%
Contains more WaterWater +1677.6%
Contains more OtherOther +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +10300%
Contains more Poly. FatPolyunsaturated fat +3956.9%
Contains less Sat. FatSaturated fat -96.5%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.