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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
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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
Summer squash
Summer squash
2
:
6
Wakame
Wakame
Contains more Potassium +424%
Contains less Sodium -99.8%
Contains more Iron +522.9%
Contains more Calcium +900%
Contains more Magnesium +529.4%
Contains more Copper +456.9%
Contains more Zinc +31%
Contains more Phosphorus +110.5%
Summer squash
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Wakame
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +424%
Contains less Sodium -99.8%
Contains more Iron +522.9%
Contains more Calcium +900%
Contains more Magnesium +529.4%
Contains more Copper +456.9%
Contains more Zinc +31%
Contains more Phosphorus +110.5%

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
Summer squash
Summer squash
2
:
8
Wakame
Wakame
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Vitamin K +76.7%
Contains more Folate +575.9%
Summer squash
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%
Wakame
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Vitamin K +76.7%
Contains more Folate +575.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Summer squash
29
Wakame
Mineral Summary Score
12
Summer squash
58
Wakame

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 the food
Protein
7%
Summer squash
18%
Wakame
Carbohydrates
3%
Summer squash
9%
Wakame
Fats
1%
Summer squash
3%
Wakame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Wakame
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Summer squash Wakame
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 Sugars?
Wakame
Wakame contains less Sugars (difference - 1.55g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
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 ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Summer squash Wakame Opinion
Calories 16 45 Wakame
Protein 1.21 3.03 Wakame
Fats 0.18 0.64 Wakame
Vitamin C 17 3 Summer squash
Carbs 3.35 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 2.18 Wakame
Calcium 15 150 Wakame
Potassium 262 50 Summer squash
Magnesium 17 107 Wakame
Sugars 2.2 0.65 Wakame
Fiber 1.1 0.5 Summer squash
Copper 0.051 0.284 Wakame
Zinc 0.29 0.38 Wakame
Starch
Phosphorus 38 80 Wakame
Sodium 2 872 Summer squash
Vitamin A 200 360 Wakame
Vitamin E 0.12 1 Wakame
Vitamin D 0 0
Vitamin B1 0.048 0.06 Wakame
Vitamin B2 0.142 0.23 Wakame
Vitamin B3 0.487 1.6 Wakame
Vitamin B5 0.155 0.697 Wakame
Vitamin B6 0.218 0.002 Summer squash
Vitamin B12 0 0
Vitamin K 3 5.3 Wakame
Folate 29 196 Wakame
Trans Fat 0 0
Saturated Fat 0.044 0.13 Summer squash
Monounsaturated Fat 0.016 0.058 Wakame
Polyunsaturated fat 0.089 0.218 Wakame
Tryptophan 0.011 0.035 Wakame
Threonine 0.028 0.165 Wakame
Isoleucine 0.042 0.087 Wakame
Leucine 0.069 0.257 Wakame
Lysine 0.065 0.112 Wakame
Methionine 0.017 0.063 Wakame
Phenylalanine 0.041 0.112 Wakame
Valine 0.053 0.209 Wakame
Histidine 0.025 0.015 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 seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.