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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" charts 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 Manganese +14.3%
Contains more Selenium +250%
Contains more Potassium +194.4%
Contains less Sodium -99.1%
Equal in Phosphorus - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
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 Manganese +14.3%
Contains more Selenium +250%
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" charts 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 Choline +91%
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 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Contains more Vitamin E +625%
Contains more Vitamin B5 +314.2%
Contains more Folate +520.7%
Contains more Choline +91%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.8%
Contains more Fats +211.1%
Contains more Carbs +185.7%
Contains more Other +966.1%
Contains more Water +16%
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 Protein +38.8%
Contains more Fats +211.1%
Contains more Carbs +185.7%
Contains more Other +966.1%
Contains more Water +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +512.5%
Contains less Saturated Fat -82.2%
Contains more Polyunsaturated fat +89.4%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +512.5%
Contains less Saturated Fat -82.2%
Contains more Polyunsaturated fat +89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.2mg 0.175mg Seaweed
Selenium 0.7µg 0.2µg Seaweed
Vitamin A 116IU 200IU Summer squash
Vitamin A RAE 6µg 10µg Summer squash
Vitamin E 0.87mg 0.12mg Seaweed
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
Choline 12.8mg 6.7mg Seaweed
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
Saturated Fat 0.247g 0.044g Summer squash
Omega-3 - EPA 0.004g 0g Seaweed
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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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
34%
Seaweed
17%
Summer squash
Minerals Daily Need Coverage Score
41%
Seaweed
12%
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

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.