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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
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 +950%
Contains more Iron +670.3%
Contains more Magnesium +572.2%
Contains more Phosphorus +10.5%
Contains more Zinc +284.4%
Contains more Copper +145.3%
Contains more Potassium +193.3%
Contains less Sodium -96.6%
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% 2% 9% 18%
Contains more Calcium +950%
Contains more Iron +670.3%
Contains more Magnesium +572.2%
Contains more Phosphorus +10.5%
Contains more Zinc +284.4%
Contains more Copper +145.3%
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 Folate +650%
Contains more Vitamin K +1434.9%
Contains more Vitamin A +72.4%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 Folate +650%
Contains more Vitamin K +1434.9%
Contains more Vitamin A +72.4%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451

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

All nutrients comparison - raw data values

Nutrient Seaweed Zucchini Opinion
Net carbs 8.27g 2.11g Seaweed
Protein 1.68g 1.21g Seaweed
Fats 0.56g 0.32g Seaweed
Carbs 9.57g 3.11g Seaweed
Calories 43kcal 17kcal Seaweed
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0.6g 2.5g Seaweed
Fiber 1.3g 1g Seaweed
Calcium 168mg 16mg Seaweed
Iron 2.85mg 0.37mg Seaweed
Magnesium 121mg 18mg Seaweed
Phosphorus 42mg 38mg Seaweed
Potassium 89mg 261mg Zucchini
Sodium 233mg 8mg Zucchini
Zinc 1.23mg 0.32mg Seaweed
Copper 0.13mg 0.053mg Seaweed
Vitamin A 116IU 200IU Zucchini
Vitamin E 0.87mg 0.12mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 17.9mg Zucchini
Vitamin B1 0.05mg 0.045mg Seaweed
Vitamin B2 0.15mg 0.094mg Seaweed
Vitamin B3 0.47mg 0.451mg Seaweed
Vitamin B5 0.642mg 0.204mg Seaweed
Vitamin B6 0.002mg 0.163mg Zucchini
Folate 180µg 24µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 4.3µg Seaweed
Tryptophan 0.048mg 0.01mg Seaweed
Threonine 0.055mg 0.029mg Seaweed
Isoleucine 0.076mg 0.044mg Seaweed
Leucine 0.083mg 0.071mg Seaweed
Lysine 0.082mg 0.067mg Seaweed
Methionine 0.025mg 0.018mg Seaweed
Phenylalanine 0.043mg 0.043mg
Valine 0.072mg 0.054mg Seaweed
Histidine 0.024mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.084g Zucchini
Monounsaturated Fat 0.098g 0.011g Seaweed
Polyunsaturated fat 0.047g 0.091g Zucchini

Which food is preferable for your diet?

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

People also compare

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

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)

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.