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  6. Seaweed vs. Pumpkin

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 and potassium.
  • Pumpkin's daily need coverage for vitamin A is 168% 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
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +908.3%
Contains more CalciumCalcium +700%
Contains more IronIron +256.3%
Contains more ZincZinc +284.4%
Contains more ManganeseManganese +60%
Contains more SeleniumSelenium +133.3%
Contains more PotassiumPotassium +282%
Contains less SodiumSodium -99.6%
~equal in Copper ~0.127mg
~equal in Phosphorus ~44mg

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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B5Vitamin B5 +115.4%
Contains more Vitamin KVitamin K +5900%
Contains more FolateFolate +1025%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +7000%
Contains more Vitamin EVitamin E +21.8%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B6Vitamin B6 +2950%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Pumpkin DV% diff.
Vitamin K 66µg 1.1µg 54%
Vitamin A 6µg 426µg 47%
Folate 180µg 16µg 41%
Magnesium 121mg 12mg 26%
Iron 2.85mg 0.8mg 26%
Calcium 168mg 21mg 15%
Sodium 233mg 1mg 10%
Zinc 1.23mg 0.32mg 8%
Vitamin C 3mg 9mg 7%
Potassium 89mg 340mg 7%
Vitamin B5 0.642mg 0.298mg 7%
Vitamin B6 0.002mg 0.061mg 5%
Fiber 1.3g 0.5g 3%
Manganese 0.2mg 0.125mg 3%
Vitamin B2 0.15mg 0.11mg 3%
Calories 43kcal 26kcal 1%
Protein 1.68g 1g 1%
Fats 0.56g 0.1g 1%
Carbs 9.57g 6.5g 1%
Vitamin E 0.87mg 1.06mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin B3 0.47mg 0.6mg 1%
Choline 12.8mg 8.2mg 1%
Saturated fat 0.247g 0.052g 1%
Protein per 100 calories 3.9g 3.8g N/A
Calories per 10 g protein 256kcal 260kcal N/A
Weight per 100 calories 233g 385g N/A
Net carbs 8.27g 6g N/A
Sugar 0.6g 2.76g N/A
Copper 0.13mg 0.127mg 0%
Phosphorus 42mg 44mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Monounsaturated fat 0.098g 0.013g 0%
Polyunsaturated fat 0.047g 0.005g 0%
Tryptophan 0.048mg 0.012mg 0%
Threonine 0.055mg 0.029mg 0%
Isoleucine 0.076mg 0.031mg 0%
Leucine 0.083mg 0.046mg 0%
Lysine 0.082mg 0.054mg 0%
Methionine 0.025mg 0.011mg 0%
Phenylalanine 0.043mg 0.032mg 0%
Valine 0.072mg 0.035mg 0%
Histidine 0.024mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +68%
Contains more FatsFats +460%
Contains more CarbsCarbs +47.2%
Contains more OtherOther +726.3%
Contains more WaterWater +12.3%

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% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +653.8%
Contains more Poly. FatPolyunsaturated fat +840%
Contains less Sat. FatSaturated fat -78.9%

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/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.