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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.
  • Nori covers your daily need of Manganese 38% more than Pumpkin.
  • Pumpkin contains 2 times more Vitamin A than Nori. Pumpkin contains 426µg of Vitamin A, while Nori contains 260µg.

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

Infographic

Pumpkin vs Nori 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
:
6
Nori
Contains more Magnesium +500%
Contains less Sodium -97.9%
Contains more Iron +125%
Contains more Calcium +233.3%
Contains more Copper +107.9%
Contains more Zinc +228.1%
Contains more Phosphorus +31.8%
Equal in Potassium - 356
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Contains more Magnesium +500%
Contains less Sodium -97.9%
Contains more Iron +125%
Contains more Calcium +233.3%
Contains more Copper +107.9%
Contains more Zinc +228.1%
Contains more Phosphorus +31.8%
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
:
8
Nori
Contains more Vitamin A +63.6%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +160.7%
Contains more Vitamin K +263.6%
Contains more Folate +812.5%
Equal in Vitamin E - 1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Contains more Vitamin A +63.6%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +160.7%
Contains more Vitamin K +263.6%
Contains more Folate +812.5%
Equal in Vitamin E - 1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
55
Pumpkin
67
Nori
Mineral Summary Score
18
Pumpkin
34
Nori

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Pumpkin
35%
Nori
Carbohydrates
7%
Pumpkin
5%
Nori
Fats
0%
Pumpkin
1%
Nori

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Nori
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.009g)
Which food contains less Sugars?
Nori
Nori contains less Sugars (difference - 2.27g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 64)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Nori Opinion
Calories 26 35 Nori
Protein 1 5.81 Nori
Fats 0.1 0.28 Nori
Vitamin C 9 39 Nori
Carbs 6.5 5.11 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.8 Nori
Calcium 21 70 Nori
Potassium 340 356 Nori
Magnesium 12 2 Pumpkin
Sugars 2.76 0.49 Nori
Fiber 0.5 0.3 Pumpkin
Copper 0.127 0.264 Nori
Zinc 0.32 1.05 Nori
Starch
Phosphorus 44 58 Nori
Sodium 1 48 Pumpkin
Vitamin A 8513 5202 Pumpkin
Vitamin E 1.06 1 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.098 Nori
Vitamin B2 0.11 0.446 Nori
Vitamin B3 0.6 1.47 Nori
Vitamin B5 0.298 0.521 Nori
Vitamin B6 0.061 0.159 Nori
Vitamin B12 0 0
Vitamin K 1.1 4 Nori
Folate 16 146 Nori
Trans Fat 0 0
Saturated Fat 0.052 0.061 Pumpkin
Monounsaturated Fat 0.013 0.025 Nori
Polyunsaturated fat 0.005 0.11 Nori
Tryptophan 0.012 0.043 Nori
Threonine 0.029 0.232 Nori
Isoleucine 0.031 0.259 Nori
Leucine 0.046 0.501 Nori
Lysine 0.054 0.222 Nori
Methionine 0.011 0.145 Nori
Phenylalanine 0.032 0.273 Nori
Valine 0.035 0.402 Nori
Histidine 0.016 0.14 Nori
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.