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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.

Infographic

Wakame vs Pumpkin pie 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.
Wakame
5
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
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%
~equal in Zinc ~0.39mg
~equal in Phosphorus ~81mg

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
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 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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
4% 10% 35% 50%
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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
24% 55% 21%
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%

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 pie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Pumpkin pie 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Wakame
32%
Pumpkin pie
Minerals Daily Need Coverage Score
65%
Wakame
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 18.23g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 1.858g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 633mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.