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Pumpkin vs. Seaweed — In-Depth Nutrition Comparison

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How are pumpkins and seaweed different?

  • Pumpkins are richer in vitamin A, while seaweed is higher in vitamin K, folate, iron, magnesium, calcium, zinc, vitamin B5, and vitamin B2.
  • Pumpkins cover your daily need for vitamin A, 113% more than seaweed.
  • Pumpkins are lower in sodium.

Pumpkin, cooked, boiled, drained, without salt and Seaweed, kelp, raw types were used in this article.

Infographic

Pumpkin vs Seaweed 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +158.4%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +1244.4%
Contains more CalciumCalcium +1020%
Contains more IronIron +400%
Contains more CopperCopper +42.9%
Contains more ZincZinc +434.8%
Contains more PhosphorusPhosphorus +40%
Contains more ManganeseManganese +124.7%
Contains more SeleniumSelenium +250%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +219.4%
Contains more Vitamin KVitamin K +8150%
Contains more FolateFolate +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.87mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Seaweed DV% diff.
Vitamin K 0.8µg 66µg 54%
Folate 9µg 180µg 43%
Vitamin A 288µg 6µg 31%
Iron 0.57mg 2.85mg 29%
Magnesium 9mg 121mg 27%
Calcium 15mg 168mg 15%
Sodium 1mg 233mg 10%
Zinc 0.23mg 1.23mg 9%
Vitamin B5 0.201mg 0.642mg 9%
Vitamin B2 0.078mg 0.15mg 6%
Manganese 0.089mg 0.2mg 5%
Potassium 230mg 89mg 4%
Copper 0.091mg 0.13mg 4%
Vitamin B6 0.044mg 0.002mg 3%
Protein 0.72g 1.68g 2%
Vitamin C 4.7mg 3mg 2%
Carbs 4.9g 9.57g 2%
Phosphorus 30mg 42mg 2%
Vitamin B1 0.031mg 0.05mg 2%
Calories 20kcal 43kcal 1%
Fats 0.07g 0.56g 1%
Fiber 1.1g 1.3g 1%
Selenium 0.2µg 0.7µg 1%
Choline 6.2mg 12.8mg 1%
Saturated fat 0.037g 0.247g 1%
Protein per 100 calories 3.6g 3.9g N/A
Calories per 10 g protein 278kcal 256kcal N/A
Weight per 100 calories 500g 233g N/A
Net carbs 3.8g 8.27g N/A
Sugar 2.08g 0.6g N/A
Vitamin E 0.8mg 0.87mg 0%
Vitamin B3 0.413mg 0.47mg 0%
Monounsaturated fat 0.009g 0.098g 0%
Polyunsaturated fat 0.004g 0.047g 0%
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.021mg 0.055mg 0%
Isoleucine 0.023mg 0.076mg 0%
Leucine 0.034mg 0.083mg 0%
Lysine 0.039mg 0.082mg 0%
Methionine 0.008mg 0.025mg 0%
Phenylalanine 0.023mg 0.043mg 0%
Valine 0.025mg 0.072mg 0%
Histidine 0.011mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +14.8%
Contains more ProteinProtein +133.3%
Contains more FatsFats +700%
Contains more CarbsCarbs +95.3%
Contains more OtherOther +966.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +988.9%
Contains more Poly. FatPolyunsaturated fat +1075%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.