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Seaweed vs. Pumpkin — In-Depth Nutrition Comparison

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How are Seaweed and Pumpkin different?

  • Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, Vitamin B5, and Vitamin B2, while Pumpkin is higher in Vitamin A RAE.
  • Seaweed covers your daily need of Vitamin K 54% more than Pumpkin.
  • Seaweed contains 233 times more Sodium than Pumpkin. Seaweed contains 233mg of Sodium, while Pumpkin contains 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.
Contains more Calcium +1020%
Contains more Iron +400%
Contains more Magnesium +1244.4%
Contains more Phosphorus +40%
Contains more Zinc +434.8%
Contains more Copper +42.9%
Contains more Manganese +124.7%
Contains more Selenium +250%
Contains more Potassium +158.4%
Contains less Sodium -99.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +1020%
Contains more Iron +400%
Contains more Magnesium +1244.4%
Contains more Phosphorus +40%
Contains more Zinc +434.8%
Contains more Copper +42.9%
Contains more Manganese +124.7%
Contains more Selenium +250%
Contains more Potassium +158.4%
Contains less Sodium -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.
:
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +219.4%
Contains more Folate +1900%
Contains more Vitamin K +8150%
Contains more Vitamin A +4861.2%
Contains more Vitamin C +56.7%
Contains more Vitamin B6 +2100%
Equal in Vitamin E - 0.8
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 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +219.4%
Contains more Folate +1900%
Contains more Vitamin K +8150%
Contains more Vitamin A +4861.2%
Contains more Vitamin C +56.7%
Contains more Vitamin B6 +2100%
Equal in Vitamin E - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.3%
Contains more Fats +700%
Contains more Carbs +95.3%
Contains more Other +966.1%
Contains more Water +14.8%
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 Protein +133.3%
Contains more Fats +700%
Contains more Carbs +95.3%
Contains more Other +966.1%
Contains more Water +14.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Pumpkin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seaweed Pumpkin Opinion
Net carbs 8.27g 3.8g Seaweed
Protein 1.68g 0.72g Seaweed
Fats 0.56g 0.07g Seaweed
Carbs 9.57g 4.9g Seaweed
Calories 43kcal 20kcal Seaweed
Sugar 0.6g 2.08g Seaweed
Fiber 1.3g 1.1g Seaweed
Calcium 168mg 15mg Seaweed
Iron 2.85mg 0.57mg Seaweed
Magnesium 121mg 9mg Seaweed
Phosphorus 42mg 30mg Seaweed
Potassium 89mg 230mg Pumpkin
Sodium 233mg 1mg Pumpkin
Zinc 1.23mg 0.23mg Seaweed
Copper 0.13mg 0.091mg Seaweed
Manganese 0.2mg 0.089mg Seaweed
Selenium 0.7µg 0.2µg Seaweed
Vitamin A 116IU 5755IU Pumpkin
Vitamin A RAE 6µg 288µg Pumpkin
Vitamin E 0.87mg 0.8mg Seaweed
Vitamin C 3mg 4.7mg Pumpkin
Vitamin B1 0.05mg 0.031mg Seaweed
Vitamin B2 0.15mg 0.078mg Seaweed
Vitamin B3 0.47mg 0.413mg Seaweed
Vitamin B5 0.642mg 0.201mg Seaweed
Vitamin B6 0.002mg 0.044mg Pumpkin
Folate 180µg 9µg Seaweed
Vitamin K 66µg 0.8µg Seaweed
Tryptophan 0.048mg 0.009mg Seaweed
Threonine 0.055mg 0.021mg Seaweed
Isoleucine 0.076mg 0.023mg Seaweed
Leucine 0.083mg 0.034mg Seaweed
Lysine 0.082mg 0.039mg Seaweed
Methionine 0.025mg 0.008mg Seaweed
Phenylalanine 0.043mg 0.023mg Seaweed
Valine 0.072mg 0.025mg Seaweed
Histidine 0.024mg 0.011mg Seaweed
Saturated Fat 0.247g 0.037g Pumpkin
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.009g Seaweed
Polyunsaturated fat 0.047g 0.004g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Seaweed
37%
Pumpkin
Minerals Daily Need Coverage Score
41%
Seaweed
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 52)
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 is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
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 - 0.21g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.