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  6. Seaweed vs. Summer squash

Seaweed vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between seaweed and summer squash?

  • Seaweed is richer in vitamin K, folate, iron, magnesium, calcium, vitamin B5, and copper, yet summer squash is richer in vitamin B6 and vitamin C.
  • Seaweed's daily need coverage for vitamin K is 53% higher.
  • Seaweed has 117 times more sodium than summer squash. Seaweed has 233mg of sodium, while summer squash has 2mg.

We used Seaweed, kelp, raw and Squash, summer, all varieties, raw types in this comparison.

Infographic

Seaweed vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +611.8%
Contains more CalciumCalcium +1020%
Contains more IronIron +714.3%
Contains more CopperCopper +154.9%
Contains more ZincZinc +324.1%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +194.4%
Contains less SodiumSodium -99.1%
~equal in Phosphorus ~38mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +520.7%
Contains more CholineCholine +91%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B6Vitamin B6 +10800%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Summer squash DV% diff.
Vitamin K 66µg 3µg 53%
Folate 180µg 29µg 38%
Iron 2.85mg 0.35mg 31%
Magnesium 121mg 17mg 25%
Vitamin B6 0.002mg 0.218mg 17%
Vitamin C 3mg 17mg 16%
Calcium 168mg 15mg 15%
Sodium 233mg 2mg 10%
Vitamin B5 0.642mg 0.155mg 10%
Copper 0.13mg 0.051mg 9%
Zinc 1.23mg 0.29mg 9%
Potassium 89mg 262mg 5%
Vitamin E 0.87mg 0.12mg 5%
Carbs 9.57g 3.35g 2%
Protein 1.68g 1.21g 1%
Choline 12.8mg 6.7mg 1%
Saturated fat 0.247g 0.044g 1%
Fructose 0.95g 1%
Calories 43kcal 16kcal 1%
Vitamin B2 0.15mg 0.142mg 1%
Fats 0.56g 0.18g 1%
Manganese 0.2mg 0.175mg 1%
Phosphorus 42mg 38mg 1%
Fiber 1.3g 1.1g 1%
Selenium 0.7µg 0.2µg 1%
Net carbs 8.27g 2.25g N/A
Sugar 0.6g 2.2g N/A
Vitamin A 6µg 10µg 0%
Vitamin B1 0.05mg 0.048mg 0%
Vitamin B3 0.47mg 0.487mg 0%
Monounsaturated fat 0.098g 0.016g 0%
Polyunsaturated fat 0.047g 0.089g 0%
Tryptophan 0.048mg 0.011mg 0%
Threonine 0.055mg 0.028mg 0%
Isoleucine 0.076mg 0.042mg 0%
Leucine 0.083mg 0.069mg 0%
Lysine 0.082mg 0.065mg 0%
Methionine 0.025mg 0.017mg 0%
Phenylalanine 0.043mg 0.041mg 0%
Valine 0.072mg 0.053mg 0%
Histidine 0.024mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +38.8%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +185.7%
Contains more OtherOther +966.1%
Contains more WaterWater +16%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +512.5%
Contains less Sat. FatSaturated fat -82.2%
Contains more Poly. FatPolyunsaturated fat +89.4%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.