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  6. Summer squash vs. Wakame

Summer squash vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between summer squash and wakame

  • Summer squash has more vitamin B6 and vitamin C; however, wakame is richer in manganese, folate, copper, iron, magnesium, calcium, and vitamin B5.
  • Wakame covers your daily manganese needs 53% more than summer squash.
  • Wakame has 109 times less vitamin B6 than summer squash. Summer squash has 0.218mg of vitamin B6, while wakame has 0.002mg.
  • Summer squash contains less sodium.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Seaweed, wakame, raw.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Wakame
Wakame
8
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 PotassiumPotassium +424%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +529.4%
Contains more CalciumCalcium +900%
Contains more IronIron +522.9%
Contains more CopperCopper +456.9%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +700%
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%
Wakame
Wakame
9
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 CVitamin C +466.7%
Contains more Vitamin B6Vitamin B6 +10800%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +62%
Contains more Vitamin B3Vitamin B3 +228.5%
Contains more Vitamin B5Vitamin B5 +349.7%
Contains more Vitamin KVitamin K +76.7%
Contains more FolateFolate +575.9%
Contains more CholineCholine +107.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Wakame DV% diff.
Manganese 0.175mg 1.4mg 53%
Folate 29µg 196µg 42%
Sodium 2mg 872mg 38%
Copper 0.051mg 0.284mg 26%
Iron 0.35mg 2.18mg 23%
Magnesium 17mg 107mg 21%
Vitamin B6 0.218mg 0.002mg 17%
Vitamin C 17mg 3mg 16%
Calcium 15mg 150mg 14%
Vitamin B5 0.155mg 0.697mg 11%
Vitamin B2 0.142mg 0.23mg 7%
Vitamin B3 0.487mg 1.6mg 7%
Potassium 262mg 50mg 6%
Vitamin E 0.12mg 1mg 6%
Phosphorus 38mg 80mg 6%
Protein 1.21g 3.03g 4%
Vitamin K 3µg 5.3µg 2%
Carbs 3.35g 9.14g 2%
Fiber 1.1g 0.5g 2%
Choline 6.7mg 13.9mg 1%
Polyunsaturated fat 0.089g 0.218g 1%
Fructose 0.95g 1%
Calories 16kcal 45kcal 1%
Vitamin B1 0.048mg 0.06mg 1%
Fats 0.18g 0.64g 1%
Vitamin A 10µg 18µg 1%
Zinc 0.29mg 0.38mg 1%
Selenium 0.2µg 0.7µg 1%
Net carbs 2.25g 8.64g N/A
Sugar 2.2g 0.65g N/A
Saturated fat 0.044g 0.13g 0%
Monounsaturated fat 0.016g 0.058g 0%
Tryptophan 0.011mg 0.035mg 0%
Threonine 0.028mg 0.165mg 0%
Isoleucine 0.042mg 0.087mg 0%
Leucine 0.069mg 0.257mg 0%
Lysine 0.065mg 0.112mg 0%
Methionine 0.017mg 0.063mg 0%
Phenylalanine 0.041mg 0.112mg 0%
Valine 0.053mg 0.209mg 0%
Histidine 0.025mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
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 WaterWater +18.3%
Contains more ProteinProtein +150.4%
Contains more FatsFats +255.6%
Contains more CarbsCarbs +172.8%
Contains more OtherOther +1061.3%

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
Wakame
Wakame
2
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 less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +262.5%
Contains more Poly. FatPolyunsaturated fat +144.9%

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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. 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.