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  6. Seeds, pumpkin and squash seed kernels, dried vs. Wakame

Seeds, pumpkin and squash seed kernels, dried vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between seeds, pumpkin and squash seed kernels, dried and wakame

  • Seeds, pumpkin, and squash seed kernels, dried has more vitamin B2, phosphorus, manganese, copper, magnesium, iron, and zinc; however, wakame is higher in folate.
  • Seeds, pumpkin, and squash seed kernels, dried covers your daily need for vitamin B2, 11752% more than wakame.
  • Seeds, pumpkin,, and squash seed kernels, dried has 67 times more saturated fat than wakame. While seeds, pumpkin,, and squash seed kernels, dried has 8.659g of saturated fat, wakame has only 0.13g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seed kernels, dried and Seaweed, wakame, raw.

Infographic

Seeds, pumpkin and squash seed kernels, dried vs Wakame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 423% 14% 71% 331% 448% 213% 528% 0.91% 593% 51%
Wakame
Wakame
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +453.3%
Contains more PotassiumPotassium +1518%
Contains more IronIron +304.6%
Contains more CopperCopper +372.9%
Contains more ZincZinc +1955.3%
Contains more PhosphorusPhosphorus +1441.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +224.5%
Contains more SeleniumSelenium +1242.9%
Contains more CalciumCalcium +226.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 44% 0% 68% 35308% 94% 45% 33% 0% 18% 44% 34%
Wakame
Wakame
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin EVitamin E +118%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B2Vitamin B2 +66421.7%
Contains more Vitamin B3Vitamin B3 +211.7%
Contains more Vitamin B6Vitamin B6 +7050%
Contains more Vitamin KVitamin K +37.7%
Contains more CholineCholine +353.2%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin AVitamin A +1700%
Contains more FolateFolate +237.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.697mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 49% 11% 5% 5%
Protein: 30.23 g
Fats: 49.05 g
Carbs: 10.71 g
Water: 5.23 g
Other: 4.78 g
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +897.7%
Contains more FatsFats +7564.1%
Contains more CarbsCarbs +17.2%
Contains more WaterWater +1429.4%
Contains more OtherOther +50.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 35% 46%
Saturated fat: Sat. Fat 8.659 g
Monounsaturated fat: Mono. Fat 16.242 g
Polyunsaturated fat: Poly. Fat 20.976 g
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +27903.4%
Contains more Poly. FatPolyunsaturated fat +9522%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, pumpkin and squash seed kernels, dried Wakame
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seed kernels, dried Wakame DV% diff.
Vitamin B2 153mg 0.23mg 11752%
Phosphorus 1233mg 80mg 165%
Polyunsaturated fat 20.976g 0.218g 138%
Manganese 4.543mg 1.4mg 137%
Copper 1.343mg 0.284mg 118%
Magnesium 592mg 107mg 115%
Iron 8.82mg 2.18mg 83%
Fats 49.05g 0.64g 74%
Zinc 7.81mg 0.38mg 68%
Protein 30.23g 3.03g 54%
Monounsaturated fat 16.242g 0.058g 40%
Saturated fat 8.659g 0.13g 39%
Sodium 7mg 872mg 38%
Folate 58µg 196µg 35%
Calories 559kcal 45kcal 26%
Fiber 6g 0.5g 22%
Potassium 809mg 50mg 22%
Vitamin B3 4.987mg 1.6mg 21%
Vitamin B1 0.273mg 0.06mg 18%
Selenium 9.4µg 0.7µg 16%
Vitamin B6 0.143mg 0.002mg 11%
Calcium 46mg 150mg 10%
Choline 63mg 13.9mg 9%
Vitamin E 2.18mg 1mg 8%
Vitamin A 1µg 18µg 2%
Vitamin K 7.3µg 5.3µg 2%
Carbs 10.71g 9.14g 1%
Vitamin C 1.9mg 3mg 1%
Vitamin B5 0.75mg 0.697mg 1%
Starch 1.47g 1%
Net carbs 4.71g 8.64g N/A
Sugar 1.4g 0.65g N/A
Trans fat 0.064g 0g N/A
Tryptophan 0.576mg 0.035mg 0%
Threonine 0.998mg 0.165mg 0%
Isoleucine 1.281mg 0.087mg 0%
Leucine 2.419mg 0.257mg 0%
Lysine 1.236mg 0.112mg 0%
Methionine 0.603mg 0.063mg 0%
Phenylalanine 1.733mg 0.112mg 0%
Valine 1.579mg 0.209mg 0%
Histidine 0.78mg 0.015mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.12g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 20.667g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, pumpkin and squash seed kernels, dried Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
2746%
Seeds, pumpkin and squash seed kernels, dried
26%
Wakame
Minerals Daily Need Coverage Score
267%
Seeds, pumpkin and squash seed kernels, dried
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 8.529g)
Which food contains less Sodium?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried contains less Sodium (difference - 865mg)
Which food is richer in minerals?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is relatively richer in minerals
Which food is richer in vitamins?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seeds, pumpkin and squash seed kernels, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.