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Wakame vs Pumpkin - In-Depth Nutrition Comparison

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Differences between Wakame and Pumpkin

  • Wakame has more Manganese, Folate, Magnesium, Copper, Iron, Calcium, and Vitamin B2, while Pumpkin has more Vitamin A RAE, and Potassium.
  • Wakame's daily need coverage for Manganese is 55% higher.
  • Pumpkin contains 872 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Pumpkin contains 1mg.

The food types used in this comparison are Seaweed, wakame, raw and Pumpkin, raw.

Infographic

Wakame vs Pumpkin 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
Wakame
6
:
Contains more Calcium +614.3%
Contains more Iron +172.5%
Contains more Magnesium +791.7%
Contains more Phosphorus +81.8%
Contains more Zinc +18.8%
Contains more Copper +123.6%
Contains more Potassium +580%
Contains less Sodium -99.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +614.3%
Contains more Iron +172.5%
Contains more Magnesium +791.7%
Contains more Phosphorus +81.8%
Contains more Zinc +18.8%
Contains more Copper +123.6%
Contains more Potassium +580%
Contains less Sodium -99.9%

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
Wakame
6
:
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +133.9%
Contains more Folate +1125%
Contains more Vitamin K +381.8%
Contains more Vitamin A +2264.7%
Contains more Vitamin C +200%
Contains more Vitamin B6 +2950%
Equal in Vitamin E - 1.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +133.9%
Contains more Folate +1125%
Contains more Vitamin K +381.8%
Contains more Vitamin A +2264.7%
Contains more Vitamin C +200%
Contains more Vitamin B6 +2950%
Equal in Vitamin E - 1.06

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.
Wakame Pumpkin
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Pumpkin Opinion
Net carbs 8.64g 6g Wakame
Protein 3.03g 1g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 6.5g Wakame
Calories 45kcal 26kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 2.76g Wakame
Fiber 0.5g 0.5g
Calcium 150mg 21mg Wakame
Iron 2.18mg 0.8mg Wakame
Magnesium 107mg 12mg Wakame
Phosphorus 80mg 44mg Wakame
Potassium 50mg 340mg Pumpkin
Sodium 872mg 1mg Pumpkin
Zinc 0.38mg 0.32mg Wakame
Copper 0.284mg 0.127mg Wakame
Vitamin A 360IU 8513IU Pumpkin
Vitamin E 1mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 9mg Pumpkin
Vitamin B1 0.06mg 0.05mg Wakame
Vitamin B2 0.23mg 0.11mg Wakame
Vitamin B3 1.6mg 0.6mg Wakame
Vitamin B5 0.697mg 0.298mg Wakame
Vitamin B6 0.002mg 0.061mg Pumpkin
Folate 196µg 16µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 1.1µg Wakame
Tryptophan 0.035mg 0.012mg Wakame
Threonine 0.165mg 0.029mg Wakame
Isoleucine 0.087mg 0.031mg Wakame
Leucine 0.257mg 0.046mg Wakame
Lysine 0.112mg 0.054mg Wakame
Methionine 0.063mg 0.011mg Wakame
Phenylalanine 0.112mg 0.032mg Wakame
Valine 0.209mg 0.035mg Wakame
Histidine 0.015mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.052g Pumpkin
Monounsaturated Fat 0.058g 0.013g Wakame
Polyunsaturated fat 0.218g 0.005g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
29
Wakame
55
Pumpkin
Mineral Summary Score
58
Wakame
18
Pumpkin

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
18%
Wakame
6%
Pumpkin
Carbohydrates
9%
Wakame
7%
Pumpkin
Fats
3%
Wakame
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 64)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.078g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.