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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
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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 Potassium +194.4%
Contains less Sodium -99.1%
Contains more Iron +714.3%
Contains more Calcium +1020%
Contains more Magnesium +611.8%
Contains more Copper +154.9%
Contains more Zinc +324.1%
Contains more Phosphorus +10.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains more Potassium +194.4%
Contains less Sodium -99.1%
Contains more Iron +714.3%
Contains more Calcium +1020%
Contains more Magnesium +611.8%
Contains more Copper +154.9%
Contains more Zinc +324.1%
Contains more Phosphorus +10.5%

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 C +466.7%
Contains more Vitamin A +72.4%
Contains more Vitamin B6 +10800%
Contains more Vitamin E +625%
Contains more Vitamin B5 +314.2%
Contains more Vitamin K +2100%
Contains more Folate +520.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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%
Contains more Vitamin C +466.7%
Contains more Vitamin A +72.4%
Contains more Vitamin B6 +10800%
Contains more Vitamin E +625%
Contains more Vitamin B5 +314.2%
Contains more Vitamin K +2100%
Contains more Folate +520.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47

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
18
Summer squash
36
Seaweed
Mineral Summary Score
12
Summer squash
47
Seaweed

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
7%
Summer squash
10%
Seaweed
Carbohydrates
3%
Summer squash
10%
Seaweed
Fats
1%
Summer squash
3%
Seaweed

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.
Summer squash Seaweed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Seaweed
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?
Summer squash
Summer squash contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.203g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.6g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
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.

All nutrients comparison - raw data values

Nutrient Summer squash Seaweed Opinion
Calories 16 43 Seaweed
Protein 1.21 1.68 Seaweed
Fats 0.18 0.56 Seaweed
Vitamin C 17 3 Summer squash
Carbs 3.35 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 2.85 Seaweed
Calcium 15 168 Seaweed
Potassium 262 89 Summer squash
Magnesium 17 121 Seaweed
Sugar 2.2 0.6 Seaweed
Fiber 1.1 1.3 Seaweed
Copper 0.051 0.13 Seaweed
Zinc 0.29 1.23 Seaweed
Starch
Phosphorus 38 42 Seaweed
Sodium 2 233 Summer squash
Vitamin A 200 116 Summer squash
Vitamin E 0.12 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.048 0.05 Seaweed
Vitamin B2 0.142 0.15 Seaweed
Vitamin B3 0.487 0.47 Summer squash
Vitamin B5 0.155 0.642 Seaweed
Vitamin B6 0.218 0.002 Summer squash
Vitamin B12 0 0
Vitamin K 3 66 Seaweed
Folate 29 180 Seaweed
Trans Fat 0 0
Saturated Fat 0.044 0.247 Summer squash
Monounsaturated Fat 0.016 0.098 Seaweed
Polyunsaturated fat 0.089 0.047 Summer squash
Tryptophan 0.011 0.048 Seaweed
Threonine 0.028 0.055 Seaweed
Isoleucine 0.042 0.076 Seaweed
Leucine 0.069 0.083 Seaweed
Lysine 0.065 0.082 Seaweed
Methionine 0.017 0.025 Seaweed
Phenylalanine 0.041 0.043 Seaweed
Valine 0.053 0.072 Seaweed
Histidine 0.025 0.024 Summer squash
Fructose 0.95 Summer squash

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. 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.