Wakame vs. Pumpkin flowers — In-Depth Nutrition Comparison
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A recap on 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 C, and Vitamin A RAE.
- 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 are lower.
Food varieties used in this article are Seaweed, wakame, raw and Pumpkin flowers, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+284.6%
Contains
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Iron
+211.4%
Contains
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Magnesium
+345.8%
Contains
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Phosphorus
+63.3%
Contains
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Potassium
+246%
Contains
less
Sodium
-99.4%
Equal in Selenium - 0.7
Contains
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Calcium
+284.6%
Contains
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Iron
+211.4%
Contains
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Magnesium
+345.8%
Contains
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Phosphorus
+63.3%
Contains
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Potassium
+246%
Contains
less
Sodium
-99.4%
Equal in Selenium - 0.7
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.
:
Contains
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Vitamin B1
+42.9%
Contains
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Vitamin B2
+206.7%
Contains
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Vitamin B3
+131.9%
Contains
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Folate
+232.2%
Contains
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Vitamin A
+440.8%
Contains
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Vitamin C
+833.3%
Contains
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Vitamin B1
+42.9%
Contains
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Vitamin B2
+206.7%
Contains
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Vitamin B3
+131.9%
Contains
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Folate
+232.2%
Contains
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Vitamin A
+440.8%
Contains
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Vitamin C
+833.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+194.2%
Contains
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Fats
+814.3%
Contains
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Carbs
+178.7%
Contains
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Other
+1431.9%
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Water
+19%
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Contains
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Protein
+194.2%
Contains
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Fats
+814.3%
Contains
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Carbs
+178.7%
Contains
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Other
+1431.9%
Contains
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Water
+19%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+544.4%
Contains
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Polyunsaturated fat
+5350%
Contains
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Saturated Fat
-72.3%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
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Monounsaturated Fat
+544.4%
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Polyunsaturated fat
+5350%
Contains
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Saturated Fat
-72.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 3.28g |
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| Protein | 3.03g | 1.03g |
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| Fats | 0.64g | 0.07g |
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| Carbs | 9.14g | 3.28g |
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| Calories | 45kcal | 15kcal |
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| Sugar | 0.65g |
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| Fiber | 0.5g |
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| Calcium | 150mg | 39mg |
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| Iron | 2.18mg | 0.7mg |
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| Magnesium | 107mg | 24mg |
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| Phosphorus | 80mg | 49mg |
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| Potassium | 50mg | 173mg |
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| Sodium | 872mg | 5mg |
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| Zinc | 0.38mg |
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| Copper | 0.284mg |
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| Manganese | 1.4mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 360IU | 1947IU |
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| Vitamin A RAE | 18µg | 97µg |
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| Vitamin E | 1mg |
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| Vitamin C | 3mg | 28mg |
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| Vitamin B1 | 0.06mg | 0.042mg |
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| Vitamin B2 | 0.23mg | 0.075mg |
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| Vitamin B3 | 1.6mg | 0.69mg |
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| Vitamin B5 | 0.697mg |
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| Vitamin B6 | 0.002mg |
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| Folate | 196µg | 59µg |
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| Vitamin K | 5.3µg |
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| Tryptophan | 0.035mg |
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| Threonine | 0.165mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.257mg |
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| Lysine | 0.112mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.112mg |
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| Valine | 0.209mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.13g | 0.036g |
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| Omega-3 - EPA | 0.186g |
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| Monounsaturated Fat | 0.058g | 0.009g |
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| Polyunsaturated fat | 0.218g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
25%
Minerals Daily Need Coverage Score
65%
10%
Comparison summary
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 is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 867mg)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.094g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)