Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wakame vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Important differences between Wakame and Pumpkin

  • Wakame has more Manganese, Folate, Magnesium, Copper, Iron, Calcium, Vitamin B2, and Vitamin B5, however, Pumpkin has more Vitamin A RAE.
  • Wakame's daily need coverage for Manganese is 57% more.
  • Wakame has 872 times more Sodium than Pumpkin. Wakame has 872mg of Sodium, while Pumpkin has 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
8
:
Contains more Calcium +900%
Contains more Iron +282.5%
Contains more Magnesium +1088.9%
Contains more Phosphorus +166.7%
Contains more Zinc +65.2%
Contains more Copper +212.1%
Contains more Manganese +1473%
Contains more Selenium +250%
Contains more Potassium +360%
Contains less Sodium -99.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +900%
Contains more Iron +282.5%
Contains more Magnesium +1088.9%
Contains more Phosphorus +166.7%
Contains more Zinc +65.2%
Contains more Copper +212.1%
Contains more Manganese +1473%
Contains more Selenium +250%
Contains more Potassium +360%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
7
:
Contains more Vitamin E +25%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +246.8%
Contains more Folate +2077.8%
Contains more Vitamin K +562.5%
Contains more Vitamin A +1498.6%
Contains more Vitamin C +56.7%
Contains more Vitamin B6 +2100%
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 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +25%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +246.8%
Contains more Folate +2077.8%
Contains more Vitamin K +562.5%
Contains more Vitamin A +1498.6%
Contains more Vitamin C +56.7%
Contains more Vitamin B6 +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
4
:
Contains more Protein +320.8%
Contains more Fats +814.3%
Contains more Carbs +86.5%
Contains more Other +1061.3%
Contains more Water +17.1%
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 Protein +320.8%
Contains more Fats +814.3%
Contains more Carbs +86.5%
Contains more Other +1061.3%
Contains more Water +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
2
:
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +5350%
Contains less Saturated Fat -71.5%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +5350%
Contains less Saturated Fat -71.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Pumpkin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Pumpkin Opinion
Net carbs 8.64g 3.8g Wakame
Protein 3.03g 0.72g Wakame
Fats 0.64g 0.07g Wakame
Carbs 9.14g 4.9g Wakame
Calories 45kcal 20kcal Wakame
Sugar 0.65g 2.08g Wakame
Fiber 0.5g 1.1g Pumpkin
Calcium 150mg 15mg Wakame
Iron 2.18mg 0.57mg Wakame
Magnesium 107mg 9mg Wakame
Phosphorus 80mg 30mg Wakame
Potassium 50mg 230mg Pumpkin
Sodium 872mg 1mg Pumpkin
Zinc 0.38mg 0.23mg Wakame
Copper 0.284mg 0.091mg Wakame
Manganese 1.4mg 0.089mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 5755IU Pumpkin
Vitamin A RAE 18µg 288µg Pumpkin
Vitamin E 1mg 0.8mg Wakame
Vitamin C 3mg 4.7mg Pumpkin
Vitamin B1 0.06mg 0.031mg Wakame
Vitamin B2 0.23mg 0.078mg Wakame
Vitamin B3 1.6mg 0.413mg Wakame
Vitamin B5 0.697mg 0.201mg Wakame
Vitamin B6 0.002mg 0.044mg Pumpkin
Folate 196µg 9µg Wakame
Vitamin K 5.3µg 0.8µg Wakame
Tryptophan 0.035mg 0.009mg Wakame
Threonine 0.165mg 0.021mg Wakame
Isoleucine 0.087mg 0.023mg Wakame
Leucine 0.257mg 0.034mg Wakame
Lysine 0.112mg 0.039mg Wakame
Methionine 0.063mg 0.008mg Wakame
Phenylalanine 0.112mg 0.023mg Wakame
Valine 0.209mg 0.025mg Wakame
Histidine 0.015mg 0.011mg Wakame
Saturated Fat 0.13g 0.037g Pumpkin
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.009g Wakame
Polyunsaturated fat 0.218g 0.004g 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

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
37%
Pumpkin
Minerals Daily Need Coverage Score
65%
Wakame
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.43g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 52)
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 is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
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 - 0.093g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.