Seaweed vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are seaweed and pumpkin seeds different?
- Seaweed is richer in folate, vitamin B5, and calcium, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, potassium, and manganese.
- Pumpkin seeds cover your daily need for zinc, 82% more than seaweed.
- Seaweed contains 20 times more folate than pumpkin seeds. Seaweed contains 180µg of folate, while pumpkin seeds contain 9µg.
- Seaweed is lower in saturated fat.
Seaweed, kelp, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.
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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.
| Contains more CalciumCalcium | +205.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +116.5% |
| Contains more PotassiumPotassium | +932.6% |
| Contains more IronIron | +16.1% |
| Contains more CopperCopper | +430.8% |
| Contains more ZincZinc | +737.4% |
| Contains more PhosphorusPhosphorus | +119% |
| Contains less SodiumSodium | -92.3% |
| Contains more ManganeseManganese | +148% |
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 CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +64.3% |
| Contains more Vitamin B5Vitamin B5 | +1046.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1900% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1750% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1712.9% |
| Contains more OtherOther | +73.9% |
| Contains more ProteinProtein | +1004.2% |
| Contains more FatsFats | +3364.3% |
| Contains more CarbsCarbs | +461.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -93.3% |
| Contains more Mono. FatMonounsaturated fat | +6055.1% |
| Contains more Poly. FatPolyunsaturated fat | +18717% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 1.23mg | 10.3mg | 82% |
| Fiber | 1.3g | 18.4g | 68% |
| Copper | 0.13mg | 0.69mg | 62% |
| Polyunsaturated fat | 0.047g | 8.844g | 59% |
| Vitamin K | 66µg | 55% | |
| Folate | 180µg | 9µg | 43% |
| Protein | 1.68g | 18.55g | 34% |
| Magnesium | 121mg | 262mg | 34% |
| Fats | 0.56g | 19.4g | 29% |
| Potassium | 89mg | 919mg | 24% |
| Calories | 43kcal | 446kcal | 20% |
| Saturated fat | 0.247g | 3.67g | 16% |
| Monounsaturated fat | 0.098g | 6.032g | 15% |
| Carbs | 9.57g | 53.75g | 15% |
| Manganese | 0.2mg | 0.496mg | 13% |
| Vitamin B5 | 0.642mg | 0.056mg | 12% |
| Calcium | 168mg | 55mg | 11% |
| Sodium | 233mg | 18mg | 9% |
| Vitamin B2 | 0.15mg | 0.052mg | 8% |
| Phosphorus | 42mg | 92mg | 7% |
| Iron | 2.85mg | 3.31mg | 6% |
| Vitamin E | 0.87mg | 6% | |
| Vitamin C | 3mg | 0.3mg | 3% |
| Vitamin B6 | 0.002mg | 0.037mg | 3% |
| Choline | 12.8mg | 2% | |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Vitamin B3 | 0.47mg | 0.286mg | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 8.27g | 35.35g | N/A |
| Sugar | 0.6g | N/A | |
| Vitamin A | 6µg | 3µg | 0% |
| Tryptophan | 0.048mg | 0.326mg | 0% |
| Threonine | 0.055mg | 0.683mg | 0% |
| Isoleucine | 0.076mg | 0.956mg | 0% |
| Leucine | 0.083mg | 1.572mg | 0% |
| Lysine | 0.082mg | 1.386mg | 0% |
| Methionine | 0.025mg | 0.417mg | 0% |
| Phenylalanine | 0.043mg | 0.924mg | 0% |
| Valine | 0.072mg | 1.491mg | 0% |
| Histidine | 0.024mg | 0.515mg | 0% |
| Omega-3 - EPA | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
41%
103%
Comparison summary
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 3.423g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed is cheaper (difference - $2.2)
Which food is richer in vitamins?
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 215mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)