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Summer squash vs. Seaweed — In-Depth Nutrition Comparison

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What are the main differences between summer squash and seaweed?

  • Summer squash is richer in vitamin B6 and vitamin C, yet seaweed is richer in vitamin K, folate, iron, magnesium, calcium, vitamin B5, and copper.
  • Seaweed's daily need coverage for vitamin K is 53% higher.
  • Summer squash has 109 times more vitamin B6 than seaweed. Summer squash has 0.218mg of vitamin B6, while seaweed has 0.002mg.
  • Summer squash contains less sodium.

We used Squash, summer, all varieties, raw and Seaweed, kelp, raw types in this comparison.

Infographic

Summer squash vs Seaweed 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +194.4%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +611.8%
Contains more CalciumCalcium +1020%
Contains more IronIron +714.3%
Contains more CopperCopper +154.9%
Contains more ZincZinc +324.1%
Contains more PhosphorusPhosphorus +10.5%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +250%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B6Vitamin B6 +10800%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +520.7%
Contains more CholineCholine +91%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B3 ~0.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Seaweed DV% diff.
Vitamin K 3µg 66µg 53%
Folate 29µg 180µg 38%
Iron 0.35mg 2.85mg 31%
Magnesium 17mg 121mg 25%
Vitamin B6 0.218mg 0.002mg 17%
Vitamin C 17mg 3mg 16%
Calcium 15mg 168mg 15%
Sodium 2mg 233mg 10%
Vitamin B5 0.155mg 0.642mg 10%
Copper 0.051mg 0.13mg 9%
Zinc 0.29mg 1.23mg 9%
Potassium 262mg 89mg 5%
Vitamin E 0.12mg 0.87mg 5%
Carbs 3.35g 9.57g 2%
Protein 1.21g 1.68g 1%
Choline 6.7mg 12.8mg 1%
Saturated fat 0.044g 0.247g 1%
Fructose 0.95g 1%
Calories 16kcal 43kcal 1%
Vitamin B2 0.142mg 0.15mg 1%
Fats 0.18g 0.56g 1%
Manganese 0.175mg 0.2mg 1%
Phosphorus 38mg 42mg 1%
Fiber 1.1g 1.3g 1%
Selenium 0.2µg 0.7µg 1%
Net carbs 2.25g 8.27g N/A
Sugar 2.2g 0.6g N/A
Vitamin A 10µg 6µg 0%
Vitamin B1 0.048mg 0.05mg 0%
Vitamin B3 0.487mg 0.47mg 0%
Monounsaturated fat 0.016g 0.098g 0%
Polyunsaturated fat 0.089g 0.047g 0%
Tryptophan 0.011mg 0.048mg 0%
Threonine 0.028mg 0.055mg 0%
Isoleucine 0.042mg 0.076mg 0%
Leucine 0.069mg 0.083mg 0%
Lysine 0.065mg 0.082mg 0%
Methionine 0.017mg 0.025mg 0%
Phenylalanine 0.041mg 0.043mg 0%
Valine 0.053mg 0.072mg 0%
Histidine 0.025mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +16%
Contains more ProteinProtein +38.8%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +185.7%
Contains more OtherOther +966.1%

Fat Type Comparison

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

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.