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Pumpkin vs Seaweed - In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Seaweed?

  • Pumpkin is higher in Vitamin A RAE, and Potassium, yet Seaweed is higher in Vitamin K, Folate, Magnesium, Iron, Calcium, Zinc, and Vitamin B5.
  • Seaweed's daily need coverage for Vitamin K is 54% more.
  • Pumpkin has 71 times more Vitamin A RAE than Seaweed. While Pumpkin has 426µg of Vitamin A RAE, Seaweed has only 6µg.
  • The amount of Sodium in Pumpkin is lower.

We used Pumpkin, raw and Seaweed, kelp, raw types in this article.

Infographic

Pumpkin vs Seaweed 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 more Potassium +282%
Contains less Sodium -99.6%
Contains more Calcium +700%
Contains more Iron +256.3%
Contains more Magnesium +908.3%
Contains more Zinc +284.4%
Equal in Phosphorus - 42
Equal in Copper - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Potassium +282%
Contains less Sodium -99.6%
Contains more Calcium +700%
Contains more Iron +256.3%
Contains more Magnesium +908.3%
Contains more Zinc +284.4%
Equal in Phosphorus - 42
Equal in Copper - 0.13

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 more Vitamin A +7238.8%
Contains more Vitamin E +21.8%
Contains more Vitamin C +200%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B6 +2950%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +115.4%
Contains more Folate +1025%
Contains more Vitamin K +5900%
Equal in Vitamin B1 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +7238.8%
Contains more Vitamin E +21.8%
Contains more Vitamin C +200%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B6 +2950%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +115.4%
Contains more Folate +1025%
Contains more Vitamin K +5900%
Equal in Vitamin B1 - 0.05

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.
Pumpkin Seaweed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Seaweed Opinion
Net carbs 6g 8.27g Seaweed
Protein 1g 1.68g Seaweed
Fats 0.1g 0.56g Seaweed
Carbs 6.5g 9.57g Seaweed
Calories 26kcal 43kcal Seaweed
Starch g g
Fructose g g
Sugar 2.76g 0.6g Seaweed
Fiber 0.5g 1.3g Seaweed
Calcium 21mg 168mg Seaweed
Iron 0.8mg 2.85mg Seaweed
Magnesium 12mg 121mg Seaweed
Phosphorus 44mg 42mg Pumpkin
Potassium 340mg 89mg Pumpkin
Sodium 1mg 233mg Pumpkin
Zinc 0.32mg 1.23mg Seaweed
Copper 0.127mg 0.13mg Seaweed
Vitamin A 8513IU 116IU Pumpkin
Vitamin E 1.06mg 0.87mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 3mg Pumpkin
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.11mg 0.15mg Seaweed
Vitamin B3 0.6mg 0.47mg Pumpkin
Vitamin B5 0.298mg 0.642mg Seaweed
Vitamin B6 0.061mg 0.002mg Pumpkin
Folate 16µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 66µg Seaweed
Tryptophan 0.012mg 0.048mg Seaweed
Threonine 0.029mg 0.055mg Seaweed
Isoleucine 0.031mg 0.076mg Seaweed
Leucine 0.046mg 0.083mg Seaweed
Lysine 0.054mg 0.082mg Seaweed
Methionine 0.011mg 0.025mg Seaweed
Phenylalanine 0.032mg 0.043mg Seaweed
Valine 0.035mg 0.072mg Seaweed
Histidine 0.016mg 0.024mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.247g Pumpkin
Monounsaturated Fat 0.013g 0.098g Seaweed
Polyunsaturated fat 0.005g 0.047g Seaweed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
36
Seaweed
Mineral Summary Score
18
Pumpkin
47
Seaweed

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 food.
Protein
6%
Pumpkin
10%
Seaweed
Carbohydrates
7%
Pumpkin
10%
Seaweed
Fats
0%
Pumpkin
3%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.16g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 64)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 232mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.