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Seaweed vs Zucchini - In-Depth Nutrition Comparison

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Important differences between Seaweed and Zucchini

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B5, and Copper, however Zucchini has more Vitamin C, and Vitamin B6.
  • Seaweed's daily need coverage for Vitamin K is 51% more.
  • Seaweed has 29 times more Sodium than Zucchini. Seaweed has 233mg of Sodium, while Zucchini has 8mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Seaweed vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +670.3%
Contains more Calcium +950%
Contains more Magnesium +572.2%
Contains more Copper +145.3%
Contains more Zinc +284.4%
Contains more Phosphorus +10.5%
Contains more Potassium +193.3%
Contains less Sodium -96.6%
Equal in Phosphorus - 38
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +670.3%
Contains more Calcium +950%
Contains more Magnesium +572.2%
Contains more Copper +145.3%
Contains more Zinc +284.4%
Contains more Phosphorus +10.5%
Contains more Potassium +193.3%
Contains less Sodium -96.6%
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 B1 +11.1%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B5 +214.7%
Contains more Vitamin K +1434.9%
Contains more Folate +650%
Contains more Vitamin C +496.7%
Contains more Vitamin A +72.4%
Contains more Vitamin B6 +8050%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin E +625%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B5 +214.7%
Contains more Vitamin K +1434.9%
Contains more Folate +650%
Contains more Vitamin C +496.7%
Contains more Vitamin A +72.4%
Contains more Vitamin B6 +8050%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451

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
16
Zucchini
Mineral Summary Score
47
Seaweed
12
Zucchini

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%
Zucchini
Carbohydrates
10%
Seaweed
3%
Zucchini
Fats
3%
Seaweed
1%
Zucchini

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 Zucchini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.163g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.9g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Seaweed Zucchini Opinion
Calories 43 17 Seaweed
Protein 1.68 1.21 Seaweed
Fats 0.56 0.32 Seaweed
Vitamin C 3 17.9 Zucchini
Carbs 9.57 3.11 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.37 Seaweed
Calcium 168 16 Seaweed
Potassium 89 261 Zucchini
Magnesium 121 18 Seaweed
Sugar 0.6 2.5 Seaweed
Fiber 1.3 1 Seaweed
Copper 0.13 0.053 Seaweed
Zinc 1.23 0.32 Seaweed
Starch 0 Zucchini
Phosphorus 42 38 Seaweed
Sodium 233 8 Zucchini
Vitamin A 116 200 Zucchini
Vitamin E 0.87 0.12 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.045 Seaweed
Vitamin B2 0.15 0.094 Seaweed
Vitamin B3 0.47 0.451 Seaweed
Vitamin B5 0.642 0.204 Seaweed
Vitamin B6 0.002 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 66 4.3 Seaweed
Folate 180 24 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.084 Zucchini
Monounsaturated Fat 0.098 0.011 Seaweed
Polyunsaturated fat 0.047 0.091 Zucchini
Tryptophan 0.048 0.01 Seaweed
Threonine 0.055 0.029 Seaweed
Isoleucine 0.076 0.044 Seaweed
Leucine 0.083 0.071 Seaweed
Lysine 0.082 0.067 Seaweed
Methionine 0.025 0.018 Seaweed
Phenylalanine 0.043 0.043
Valine 0.072 0.054 Seaweed
Histidine 0.024 0.026 Zucchini
Fructose 1.38 Zucchini

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.