Summer squash vs Wakame - In-Depth Nutrition Comparison

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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

2

:

6

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

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%

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

2

:

8

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, total +575.9%

Summer squash

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, total +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

16

24

Mineral Summary Score

9

44

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%

18%

Carbohydrates

3%

9%

Fats

1%

3%

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.


Lower in Sugars
Lower in glycemic index
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in Saturated Fat
Lower in Cholesterol	Equal
Lower in price	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Wakame contains less Sugars (difference - 1.55g)

Which food is lower in glycemic index?

Wakame is lower in glycemic index (difference - 32)

Which food is richer in minerals?

Wakame is relatively richer in minerals

Which food is richer in vitamins?

Wakame is relatively richer in vitamins

Which food contains less Sodium?

Summer squash contains less Sodium (difference - 870mg)

Which food is lower in Saturated Fat?

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			Opinion
Calories	16	45
Protein	1.21	3.03
Fats	0.18	0.64
Vitamin C	17	3
Carbs	3.35	9.14
Cholesterol	0	0
Vitamin D	0	0
Iron	0.35	2.18
Calcium	15	150
Potassium	262	50
Magnesium	17	107
Sugars	2.2	0.65
Fiber	1.1	0.5
Copper	0.051	0.284
Zinc	0.29	0.38
Starch
Phosphorus	38	80
Sodium	2	872
Vitamin A	200	360
Vitamin E	0.12	1
Vitamin D	0	0
Vitamin B1	0.048	0.06
Vitamin B2	0.142	0.23
Vitamin B3	0.487	1.6
Vitamin B5	0.155	0.697
Vitamin B6	0.218	0.002
Vitamin B12	0	0
Vitamin K	3	5.3
Folate, total	29	196
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.044	0.13
Monounsaturated Fat	0.016	0.058
Polyunsaturated fat	0.089	0.218
Tryptophan	0.011	0.035
Threonine	0.028	0.165
Isoleucine	0.042	0.087
Leucine	0.069	0.257
Lysine	0.065	0.112
Methionine	0.017	0.063
Phenylalanine	0.041	0.112
Valine	0.053	0.209
Histidine	0.025	0.015
Fructose	0.95