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Seaweed vs Pumpkin - In-Depth Nutrition Comparison

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What are the differences between Seaweed and Pumpkin?

  • Seaweed is higher in Vitamin K, Folate, Magnesium, Iron, Calcium, Zinc, and Vitamin B5, yet Pumpkin is higher in Vitamin A RAE, and Potassium.
  • Seaweed's daily need coverage for Vitamin K is 54% more.
  • Seaweed has 233 times more Sodium than Pumpkin. While Seaweed has 233mg of Sodium, Pumpkin has only 1mg.

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

Infographic

Seaweed vs Pumpkin 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 Calcium +700%
Contains more Iron +256.3%
Contains more Magnesium +908.3%
Contains more Zinc +284.4%
Contains more Potassium +282%
Contains less Sodium -99.6%
Equal in Phosphorus - 44
Equal in Copper - 0.127
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +700%
Contains more Iron +256.3%
Contains more Magnesium +908.3%
Contains more Zinc +284.4%
Contains more Potassium +282%
Contains less Sodium -99.6%
Equal in Phosphorus - 44
Equal in Copper - 0.127

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 B2 +36.4%
Contains more Vitamin B5 +115.4%
Contains more Folate +1025%
Contains more Vitamin K +5900%
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%
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 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +115.4%
Contains more Folate +1025%
Contains more Vitamin K +5900%
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%
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.
Seaweed Pumpkin
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 Seaweed Pumpkin Opinion
Net carbs 8.27g 6g Seaweed
Protein 1.68g 1g Seaweed
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 6.5g Seaweed
Calories 43kcal 26kcal Seaweed
Starch g g
Fructose g g
Sugar 0.6g 2.76g Seaweed
Fiber 1.3g 0.5g Seaweed
Calcium 168mg 21mg Seaweed
Iron 2.85mg 0.8mg Seaweed
Magnesium 121mg 12mg Seaweed
Phosphorus 42mg 44mg Pumpkin
Potassium 89mg 340mg Pumpkin
Sodium 233mg 1mg Pumpkin
Zinc 1.23mg 0.32mg Seaweed
Copper 0.13mg 0.127mg Seaweed
Vitamin A 116IU 8513IU Pumpkin
Vitamin E 0.87mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 9mg Pumpkin
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.15mg 0.11mg Seaweed
Vitamin B3 0.47mg 0.6mg Pumpkin
Vitamin B5 0.642mg 0.298mg Seaweed
Vitamin B6 0.002mg 0.061mg Pumpkin
Folate 180µg 16µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 1.1µg Seaweed
Tryptophan 0.048mg 0.012mg Seaweed
Threonine 0.055mg 0.029mg Seaweed
Isoleucine 0.076mg 0.031mg Seaweed
Leucine 0.083mg 0.046mg Seaweed
Lysine 0.082mg 0.054mg Seaweed
Methionine 0.025mg 0.011mg Seaweed
Phenylalanine 0.043mg 0.032mg Seaweed
Valine 0.072mg 0.035mg Seaweed
Histidine 0.024mg 0.016mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.052g Pumpkin
Monounsaturated Fat 0.098g 0.013g Seaweed
Polyunsaturated fat 0.047g 0.005g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Pumpkin
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
36
Seaweed
55
Pumpkin
Mineral Summary Score
47
Seaweed
18
Pumpkin

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
10%
Seaweed
6%
Pumpkin
Carbohydrates
10%
Seaweed
7%
Pumpkin
Fats
3%
Seaweed
0%
Pumpkin

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.