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Seaweed vs. Pumpkin pie — In-Depth Nutrition Comparison

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Differences between seaweed and pumpkin pie

  • Seaweed has more vitamin K, folate, magnesium, iron, and calcium, while pumpkin pie has more vitamin A, vitamin B12, and vitamin B1.
  • Pumpkin pie's daily need coverage for vitamin A is 66% higher.
  • Pumpkin pie contains 9 times less magnesium than seaweed. Seaweed contains 121mg of magnesium, while pumpkin pie contains 14mg.
  • The amount of saturated fat in seaweed is lower.

The food types used in this comparison are Seaweed, kelp, raw and Pie, pumpkin, commercially prepared.

Infographic

Seaweed vs Pumpkin pie 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" 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +764.3%
Contains more CalciumCalcium +162.5%
Contains more IronIron +216.7%
Contains more ZincZinc +215.4%
Contains more PotassiumPotassium +87.6%
Contains more CopperCopper +13.8%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +13.5%
Contains more SeleniumSelenium +671.4%
~equal in Sodium ~239mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.5%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +592.3%
Contains more Vitamin AVitamin A +7366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +193%

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +61.9%
Contains more OtherOther +485%
Contains more ProteinProtein +132.1%
Contains more FatsFats +1641.1%
Contains more CarbsCarbs +263.9%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +4593.9%
Contains more Poly. FatPolyunsaturated fat +3666%

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 pie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Pumpkin pie DV% diff.
Vitamin A 6µg 448µg 49%
Vitamin K 66µg 13.2µg 44%
Folate 180µg 26µg 39%
Magnesium 121mg 14mg 25%
Iron 2.85mg 0.9mg 24%
Vitamin B12 0µg 0.35µg 15%
Fats 0.56g 9.75g 14%
Polyunsaturated fat 0.047g 1.77g 11%
Monounsaturated fat 0.098g 4.6g 11%
Vitamin B1 0.05mg 0.177mg 11%
Calories 43kcal 243kcal 10%
Calcium 168mg 64mg 10%
Selenium 0.7µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Zinc 1.23mg 0.39mg 8%
Saturated fat 0.247g 1.988g 8%
Carbs 9.57g 34.83g 8%
Phosphorus 42mg 81mg 6%
Vitamin B6 0.002mg 0.063mg 5%
Vitamin B5 0.642mg 0.452mg 4%
Starch 10.73g 4%
Fructose 2.85g 4%
Choline 12.8mg 37.5mg 4%
Protein 1.68g 3.9g 4%
Vitamin B3 0.47mg 1.107mg 4%
Vitamin C 3mg 0mg 3%
Copper 0.13mg 0.148mg 2%
Fiber 1.3g 1.8g 2%
Vitamin B2 0.15mg 0.124mg 2%
Potassium 89mg 167mg 2%
Manganese 0.2mg 0.227mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.87mg 0.76mg 1%
Net carbs 8.27g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.6g 18.88g N/A
Sodium 233mg 239mg 0%
Tryptophan 0.048mg 0.048mg 0%
Threonine 0.055mg 0.154mg 0%
Isoleucine 0.076mg 0.158mg 0%
Leucine 0.083mg 0.297mg 0%
Lysine 0.082mg 0.192mg 0%
Methionine 0.025mg 0.249mg 0%
Phenylalanine 0.043mg 0.175mg 0%
Valine 0.072mg 0.211mg 0%
Histidine 0.024mg 0.088mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Seaweed
32%
Pumpkin pie
Minerals Daily Need Coverage Score
41%
Seaweed
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 18.28g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 1.741g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 59)
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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.