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Seaweed vs. Pumpkin — In-Depth Nutrition Comparison

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How are seaweed and pumpkins different?

  • Seaweed is richer in vitamin K, folate, iron, magnesium, calcium, zinc, vitamin B5, and vitamin B2, while pumpkins are higher in vitamin A.
  • Pumpkins cover your daily need for vitamin A, 113% more than seaweed.
  • Seaweed contains 233 times more sodium than pumpkins. Seaweed contains 233mg of sodium, while pumpkins contain 1mg.

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

Infographic

Seaweed vs Pumpkin 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
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%
Contains more PotassiumPotassium +158.4%
Contains less SodiumSodium -99.6%

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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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%
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%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin B6Vitamin B6 +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.8mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. 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/168449/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.