Wakame vs. Pumpkin pie — In-Depth Nutrition Comparison
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A recap on differences between wakame and pumpkin pie
- Wakame is higher in manganese, folate, magnesium, iron, and copper, yet pumpkin pie is higher in vitamin A, vitamin B12, and vitamin B1.
- Pumpkin pie covers your daily vitamin A needs 61% more than wakame.
- Wakame contains 8 times more magnesium than pumpkin pie. While wakame contains 107mg of magnesium, pumpkin pie contains only 14mg.
- The amount of sodium in pumpkin pie is lower.
Food varieties used in this article are Seaweed, wakame, raw and Pie, pumpkin, commercially prepared.
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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 more MagnesiumMagnesium | +664.3% |
| Contains more CalciumCalcium | +134.4% |
| Contains more IronIron | +142.2% |
| Contains more CopperCopper | +91.9% |
| Contains more ManganeseManganese | +516.7% |
| Contains more PotassiumPotassium | +234% |
| Contains less SodiumSodium | -72.6% |
| Contains more SeleniumSelenium | +671.4% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +31.6% |
| Contains more Vitamin B2Vitamin B2 | +85.5% |
| Contains more Vitamin B3Vitamin B3 | +44.5% |
| Contains more Vitamin B5Vitamin B5 | +54.2% |
| Contains more FolateFolate | +653.8% |
| Contains more Vitamin AVitamin A | +2388.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +195% |
| Contains more Vitamin B6Vitamin B6 | +3050% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +149.1% |
| Contains more CholineCholine | +169.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.227mg | 51% |
| Vitamin A | 18µg | 448µg | 48% |
| Folate | 196µg | 26µg | 43% |
| Sodium | 872mg | 239mg | 28% |
| Magnesium | 107mg | 14mg | 22% |
| Iron | 2.18mg | 0.9mg | 16% |
| Copper | 0.284mg | 0.148mg | 15% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Fats | 0.64g | 9.75g | 14% |
| Monounsaturated fat | 0.058g | 4.6g | 11% |
| Calories | 45kcal | 243kcal | 10% |
| Polyunsaturated fat | 0.218g | 1.77g | 10% |
| Vitamin B1 | 0.06mg | 0.177mg | 10% |
| Selenium | 0.7µg | 5.4µg | 9% |
| Calcium | 150mg | 64mg | 9% |
| Carbs | 9.14g | 34.83g | 9% |
| Cholesterol | 0mg | 26mg | 9% |
| Saturated fat | 0.13g | 1.988g | 8% |
| Vitamin B2 | 0.23mg | 0.124mg | 8% |
| Vitamin K | 5.3µg | 13.2µg | 7% |
| Vitamin B6 | 0.002mg | 0.063mg | 5% |
| Vitamin B5 | 0.697mg | 0.452mg | 5% |
| Fiber | 0.5g | 1.8g | 5% |
| Choline | 13.9mg | 37.5mg | 4% |
| Fructose | 2.85g | 4% | |
| Starch | 10.73g | 4% | |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin B3 | 1.6mg | 1.107mg | 3% |
| Potassium | 50mg | 167mg | 3% |
| Protein | 3.03g | 3.9g | 2% |
| Vitamin E | 1mg | 0.76mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 8.64g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 0.65g | 18.88g | N/A |
| Zinc | 0.38mg | 0.39mg | 0% |
| Phosphorus | 80mg | 81mg | 0% |
| Tryptophan | 0.035mg | 0.048mg | 0% |
| Threonine | 0.165mg | 0.154mg | 0% |
| Isoleucine | 0.087mg | 0.158mg | 0% |
| Leucine | 0.257mg | 0.297mg | 0% |
| Lysine | 0.112mg | 0.192mg | 0% |
| Methionine | 0.063mg | 0.249mg | 0% |
| Phenylalanine | 0.112mg | 0.175mg | 0% |
| Valine | 0.209mg | 0.211mg | 0% |
| Histidine | 0.015mg | 0.088mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more WaterWater | +58.7% |
| Contains more OtherOther | +537.2% |
| Contains more ProteinProtein | +28.7% |
| Contains more FatsFats | +1423.4% |
| Contains more CarbsCarbs | +281.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +7831% |
| Contains more Poly. FatPolyunsaturated fat | +711.9% |
