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  6. Wakame vs. Pumpkin flowers

Wakame vs. Pumpkin flowers — In-Depth Nutrition Comparison

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A recap on the differences between wakame and pumpkin flowers

  • Wakame is higher in folate, magnesium, iron, vitamin B2, calcium, and vitamin B3, yet pumpkin flowers are higher in vitamin A and vitamin C.
  • Wakame covers your daily sodium needs 38% more than pumpkin flowers.
  • Wakame contains 4 times more magnesium than pumpkin flowers. While wakame contains 107mg of magnesium, pumpkin flowers contain only 24mg.
  • The amount of sodium in pumpkin flowers is lower.

Food varieties used in this article are Seaweed, wakame, raw and Pumpkin flowers, raw.

Infographic

Wakame vs Pumpkin flowers 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
7
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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more MagnesiumMagnesium +345.8%
Contains more CalciumCalcium +284.6%
Contains more IronIron +211.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +246%
Contains less SodiumSodium -99.4%
~equal in Selenium ~0.7µg

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +232.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +438.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Pumpkin flowers DV% diff.
Manganese 1.4mg 61%
Sodium 872mg 5mg 38%
Folate 196µg 59µg 34%
Copper 0.284mg 32%
Vitamin C 3mg 28mg 28%
Magnesium 107mg 24mg 20%
Iron 2.18mg 0.7mg 19%
Vitamin B5 0.697mg 14%
Vitamin B2 0.23mg 0.075mg 12%
Calcium 150mg 39mg 11%
Vitamin A 18µg 97µg 9%
Vitamin E 1mg 7%
Vitamin B3 1.6mg 0.69mg 6%
Potassium 50mg 173mg 4%
Protein 3.03g 1.03g 4%
Phosphorus 80mg 49mg 4%
Vitamin K 5.3µg 4%
Zinc 0.38mg 3%
Choline 13.9mg 3%
Calories 45kcal 15kcal 2%
Vitamin B1 0.06mg 0.042mg 2%
Fiber 0.5g 2%
Carbs 9.14g 3.28g 2%
Fats 0.64g 0.07g 1%
Polyunsaturated fat 0.218g 0.004g 1%
Net carbs 8.64g 3.28g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.002mg 0%
Saturated fat 0.13g 0.036g 0%
Monounsaturated fat 0.058g 0.009g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 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
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +194.2%
Contains more FatsFats +814.3%
Contains more CarbsCarbs +178.7%
Contains more OtherOther +1431.9%
Contains more WaterWater +19%

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
73% 18% 8%
Saturated fat: Sat. Fat 0.036 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 -72.3%

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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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.