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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1020%
Contains more Iron +714.3%
Contains more Magnesium +611.8%
Contains more Phosphorus +10.5%
Contains more Zinc +324.1%
Contains more Copper +154.9%
Contains more Potassium +194.4%
Contains less Sodium -99.1%
Equal in Phosphorus - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +1020%
Contains more Iron +714.3%
Contains more Magnesium +611.8%
Contains more Phosphorus +10.5%
Contains more Zinc +324.1%
Contains more Copper +154.9%
Contains more Potassium +194.4%
Contains less Sodium -99.1%
Equal in Phosphorus - 38

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +625%
Contains more Vitamin B5 +314.2%
Contains more Folate +520.7%
Contains more Vitamin K +2100%
Contains more Vitamin A +72.4%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B2 - 0.142
Equal in Vitamin B3 - 0.487
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +625%
Contains more Vitamin B5 +314.2%
Contains more Folate +520.7%
Contains more Vitamin K +2100%
Contains more Vitamin A +72.4%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B2 - 0.142
Equal in Vitamin B3 - 0.487

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Summer squash Opinion
Net carbs 8.27g 2.25g Seaweed
Protein 1.68g 1.21g Seaweed
Fats 0.56g 0.18g Seaweed
Carbs 9.57g 3.35g Seaweed
Calories 43kcal 16kcal Seaweed
Starch g g
Fructose g 0.95g Summer squash
Sugar 0.6g 2.2g Seaweed
Fiber 1.3g 1.1g Seaweed
Calcium 168mg 15mg Seaweed
Iron 2.85mg 0.35mg Seaweed
Magnesium 121mg 17mg Seaweed
Phosphorus 42mg 38mg Seaweed
Potassium 89mg 262mg Summer squash
Sodium 233mg 2mg Summer squash
Zinc 1.23mg 0.29mg Seaweed
Copper 0.13mg 0.051mg Seaweed
Vitamin A 116IU 200IU Summer squash
Vitamin E 0.87mg 0.12mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 17mg Summer squash
Vitamin B1 0.05mg 0.048mg Seaweed
Vitamin B2 0.15mg 0.142mg Seaweed
Vitamin B3 0.47mg 0.487mg Summer squash
Vitamin B5 0.642mg 0.155mg Seaweed
Vitamin B6 0.002mg 0.218mg Summer squash
Folate 180µg 29µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 3µg Seaweed
Tryptophan 0.048mg 0.011mg Seaweed
Threonine 0.055mg 0.028mg Seaweed
Isoleucine 0.076mg 0.042mg Seaweed
Leucine 0.083mg 0.069mg Seaweed
Lysine 0.082mg 0.065mg Seaweed
Methionine 0.025mg 0.017mg Seaweed
Phenylalanine 0.043mg 0.041mg Seaweed
Valine 0.072mg 0.053mg Seaweed
Histidine 0.024mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.044g Summer squash
Monounsaturated Fat 0.098g 0.016g Seaweed
Polyunsaturated fat 0.047g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
18
Summer squash
Mineral Summary Score
47
Seaweed
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
7%
Summer squash
Carbohydrates
10%
Seaweed
3%
Summer squash
Fats
3%
Seaweed
1%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.203g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.6g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.