Seaweed vs. Winter squash — In-Depth Nutrition Comparison
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How are seaweed and winter squash different?
- Seaweed is higher in vitamin K, folate, iron, magnesium, calcium, zinc, and vitamin B5; however, winter squash is richer in vitamin A and vitamin B6.
- Daily need coverage for vitamin K for seaweed is 51% higher.
- Seaweed contains 233 times more sodium than winter squash. While seaweed contains 233mg of sodium, winter squash contains only 1mg.
Seaweed, kelp, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +830.8% |
| Contains more CalciumCalcium | +663.6% |
| Contains more IronIron | +547.7% |
| Contains more CopperCopper | +58.5% |
| Contains more ZincZinc | +459.1% |
| Contains more PhosphorusPhosphorus | +121.1% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +170.8% |
| Contains less SodiumSodium | -99.6% |
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 EVitamin E | +625% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B2Vitamin B2 | +123.9% |
| Contains more Vitamin B5Vitamin B5 | +174.4% |
| Contains more Vitamin KVitamin K | +1400% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +20.8% |
| Contains more Vitamin CVitamin C | +220% |
| Contains more Vitamin AVitamin A | +4250% |
| Contains more Vitamin B6Vitamin B6 | +7950% |
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:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +88.8% |
| Contains more FatsFats | +60% |
| Contains more OtherOther | +844.3% |
~equal in
Carbs
~8.85g
~equal in
Water
~89.21g
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
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains more Mono. FatMonounsaturated fat | +276.9% |
| Contains less Sat. FatSaturated fat | -70.9% |
| Contains more Poly. FatPolyunsaturated fat | +212.8% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 66µg | 4.4µg | 51% |
| Folate | 180µg | 20µg | 40% |
| Iron | 2.85mg | 0.44mg | 30% |
| Vitamin A | 6µg | 261µg | 28% |
| Magnesium | 121mg | 13mg | 26% |
| Calcium | 168mg | 22mg | 15% |
| Vitamin B6 | 0.002mg | 0.161mg | 12% |
| Sodium | 233mg | 1mg | 10% |
| Zinc | 1.23mg | 0.22mg | 9% |
| Vitamin B5 | 0.642mg | 0.234mg | 8% |
| Vitamin C | 3mg | 9.6mg | 7% |
| Vitamin B2 | 0.15mg | 0.067mg | 6% |
| Fiber | 1.3g | 2.8g | 6% |
| Copper | 0.13mg | 0.082mg | 5% |
| Vitamin E | 0.87mg | 0.12mg | 5% |
| Potassium | 89mg | 241mg | 4% |
| Phosphorus | 42mg | 19mg | 3% |
| Vitamin B1 | 0.05mg | 0.016mg | 3% |
| Protein | 1.68g | 0.89g | 2% |
| Saturated fat | 0.247g | 0.072g | 1% |
| Manganese | 0.2mg | 0.187mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Polyunsaturated fat | 0.047g | 0.147g | 1% |
| Calories | 43kcal | 37kcal | 0% |
| Fats | 0.56g | 0.35g | 0% |
| Carbs | 9.57g | 8.85g | 0% |
| Net carbs | 8.27g | 6.05g | N/A |
| Sugar | 0.6g | 3.3g | N/A |
| Vitamin B3 | 0.47mg | 0.495mg | 0% |
| Choline | 12.8mg | 10.6mg | 0% |
| Monounsaturated fat | 0.098g | 0.026g | 0% |
| Tryptophan | 0.048mg | 0.013mg | 0% |
| Threonine | 0.055mg | 0.027mg | 0% |
| Isoleucine | 0.076mg | 0.035mg | 0% |
| Leucine | 0.083mg | 0.05mg | 0% |
| Lysine | 0.082mg | 0.033mg | 0% |
| Methionine | 0.025mg | 0.011mg | 0% |
| Phenylalanine | 0.043mg | 0.035mg | 0% |
| Valine | 0.072mg | 0.038mg | 0% |
| Histidine | 0.024mg | 0.017mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | 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%
18%
Minerals Daily Need Coverage Score
41%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 232mg)
Which food is lower in Saturated fat?
Winter squash is lower in Saturated fat (difference - 0.175g)
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.