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  6. Wakame vs. Pumpkin

Wakame vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between wakame and pumpkins

  • Wakame has more manganese, folate, magnesium, copper, iron, calcium, vitamin B2, and vitamin B5; however, pumpkins have more vitamin A.
  • Pumpkins' daily need coverage for vitamin A is 108% more.
  • Wakame has 872 times more sodium than pumpkins. Wakame has 872mg of sodium, while pumpkins have 1mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Wakame vs Pumpkin 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +900%
Contains more IronIron +282.5%
Contains more CopperCopper +212.1%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +166.7%
Contains more ManganeseManganese +1473%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +360%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +194.9%
Contains more Vitamin B3Vitamin B3 +287.4%
Contains more Vitamin B5Vitamin B5 +246.8%
Contains more Vitamin KVitamin K +562.5%
Contains more FolateFolate +2077.8%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B6Vitamin B6 +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Pumpkin DV% diff.
Manganese 1.4mg 0.089mg 57%
Folate 196µg 9µg 47%
Sodium 872mg 1mg 38%
Vitamin A 18µg 288µg 30%
Magnesium 107mg 9mg 23%
Copper 0.284mg 0.091mg 21%
Iron 2.18mg 0.57mg 20%
Calcium 150mg 15mg 14%
Vitamin B2 0.23mg 0.078mg 12%
Vitamin B5 0.697mg 0.201mg 10%
Phosphorus 80mg 30mg 7%
Vitamin B3 1.6mg 0.413mg 7%
Protein 3.03g 0.72g 5%
Potassium 50mg 230mg 5%
Vitamin K 5.3µg 0.8µg 4%
Vitamin B6 0.002mg 0.044mg 3%
Vitamin C 3mg 4.7mg 2%
Fiber 0.5g 1.1g 2%
Vitamin B1 0.06mg 0.031mg 2%
Calories 45kcal 20kcal 1%
Fats 0.64g 0.07g 1%
Carbs 9.14g 4.9g 1%
Zinc 0.38mg 0.23mg 1%
Vitamin E 1mg 0.8mg 1%
Selenium 0.7µg 0.2µg 1%
Choline 13.9mg 6.2mg 1%
Polyunsaturated fat 0.218g 0.004g 1%
Protein per 100 calories 6.7g 3.6g N/A
Calories per 10 g protein 149kcal 278kcal N/A
Weight per 100 calories 222g 500g N/A
Net carbs 8.64g 3.8g N/A
Sugar 0.65g 2.08g N/A
Saturated fat 0.13g 0.037g 0%
Monounsaturated fat 0.058g 0.009g 0%
Tryptophan 0.035mg 0.009mg 0%
Threonine 0.165mg 0.021mg 0%
Isoleucine 0.087mg 0.023mg 0%
Leucine 0.257mg 0.034mg 0%
Lysine 0.112mg 0.039mg 0%
Methionine 0.063mg 0.008mg 0%
Phenylalanine 0.112mg 0.023mg 0%
Valine 0.209mg 0.025mg 0%
Histidine 0.015mg 0.011mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +320.8%
Contains more FatsFats +814.3%
Contains more CarbsCarbs +86.5%
Contains more OtherOther +1061.3%
Contains more WaterWater +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +544.4%
Contains more Poly. FatPolyunsaturated fat +5350%
Contains less Sat. FatSaturated fat -71.5%

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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. 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/168449/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.