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  6. Seaweed vs. Pumpkin leaves

Seaweed vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Pumpkin leaves

  • Seaweed has more Folate, Magnesium, Calcium, Vitamin B5, and Zinc, however, Pumpkin leaves are higher in Vitamin B6, Potassium, Vitamin A RAE, and Vitamin C.
  • Seaweed covers your daily need of Folate 36% more than Pumpkin leaves.
  • Seaweed has 21 times more Sodium than Pumpkin leaves. While Seaweed has 233mg of Sodium, Pumpkin leaves have only 11mg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Pumpkin leaves, raw.

Infographic

Seaweed vs Pumpkin leaves 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.
Seaweed
Seaweed
4
:
6
Pumpkin leaves
Pumpkin leaves
Contains more Calcium +330.8%
Contains more Iron +28.4%
Contains more Magnesium +218.4%
Contains more Zinc +515%
Contains more Phosphorus +147.6%
Contains more Potassium +389.9%
Contains less Sodium -95.3%
Contains more Manganese +77.5%
Contains more Selenium +28.6%
Equal in Copper - 0.133
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Calcium +330.8%
Contains more Iron +28.4%
Contains more Magnesium +218.4%
Contains more Zinc +515%
Contains more Phosphorus +147.6%
Contains more Potassium +389.9%
Contains less Sodium -95.3%
Contains more Manganese +77.5%
Contains more Selenium +28.6%
Equal in Copper - 0.133

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.
Seaweed
Seaweed
5
:
5
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin B2 +17.2%
Contains more Vitamin B5 +1428.6%
Contains more Folate +400%
Contains more Vitamin A +1574.1%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +88%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B6 +10250%
Seaweed
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%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin B2 +17.2%
Contains more Vitamin B5 +1428.6%
Contains more Folate +400%
Contains more Vitamin A +1574.1%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +88%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B6 +10250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Pumpkin leaves
Pumpkin leaves
Contains more Fats +40%
Contains more Carbs +310.7%
Contains more Other +433.1%
Contains more Protein +87.5%
Contains more Water +13.9%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Fats +40%
Contains more Carbs +310.7%
Contains more Other +433.1%
Contains more Protein +87.5%
Contains more Water +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains more Monounsaturated Fat +88.5%
Contains more Polyunsaturated fat +113.6%
Contains less Saturated Fat -16.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains more Monounsaturated Fat +88.5%
Contains more Polyunsaturated fat +113.6%
Contains less Saturated Fat -16.2%

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 leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Pumpkin leaves Opinion
Net carbs 8.27g 2.33g Seaweed
Protein 1.68g 3.15g Pumpkin leaves
Fats 0.56g 0.4g Seaweed
Carbs 9.57g 2.33g Seaweed
Calories 43kcal 19kcal Seaweed
Sugar 0.6g Pumpkin leaves
Fiber 1.3g Seaweed
Calcium 168mg 39mg Seaweed
Iron 2.85mg 2.22mg Seaweed
Magnesium 121mg 38mg Seaweed
Phosphorus 42mg 104mg Pumpkin leaves
Potassium 89mg 436mg Pumpkin leaves
Sodium 233mg 11mg Pumpkin leaves
Zinc 1.23mg 0.2mg Seaweed
Copper 0.13mg 0.133mg Pumpkin leaves
Manganese 0.2mg 0.355mg Pumpkin leaves
Selenium 0.7µg 0.9µg Pumpkin leaves
Vitamin A 116IU 1942IU Pumpkin leaves
Vitamin A RAE 6µg 97µg Pumpkin leaves
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 11mg Pumpkin leaves
Vitamin B1 0.05mg 0.094mg Pumpkin leaves
Vitamin B2 0.15mg 0.128mg Seaweed
Vitamin B3 0.47mg 0.92mg Pumpkin leaves
Vitamin B5 0.642mg 0.042mg Seaweed
Vitamin B6 0.002mg 0.207mg Pumpkin leaves
Folate 180µg 36µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg 0.041mg Seaweed
Threonine 0.055mg 0.156mg Pumpkin leaves
Isoleucine 0.076mg 0.156mg Pumpkin leaves
Leucine 0.083mg 0.318mg Pumpkin leaves
Lysine 0.082mg 0.2mg Pumpkin leaves
Methionine 0.025mg 0.054mg Pumpkin leaves
Phenylalanine 0.043mg 0.171mg Pumpkin leaves
Valine 0.072mg 0.181mg Pumpkin leaves
Histidine 0.024mg 0.05mg Pumpkin leaves
Saturated Fat 0.247g 0.207g Pumpkin leaves
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g 0.052g Seaweed
Polyunsaturated fat 0.047g 0.022g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Pumpkin leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
41%
Seaweed
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 222mg)
Which food is lower in Saturated Fat?
Pumpkin leaves
Pumpkin leaves is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.