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Wakame vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between wakame and pumpkin seeds

  • Wakame has more folate and manganese; however, pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.
  • Wakame has 48 times more sodium than pumpkin seeds. Wakame has 872mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Wakame vs Pumpkin seeds 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
3
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +172.7%
Contains more ManganeseManganese +182.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +144.9%
Contains more PotassiumPotassium +1738%
Contains more IronIron +51.8%
Contains more CopperCopper +143%
Contains more ZincZinc +2610.5%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -97.9%

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
10
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +342.3%
Contains more Vitamin B3Vitamin B3 +459.4%
Contains more Vitamin B5Vitamin B5 +1144.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2077.8%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +1750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1677.6%
Contains more OtherOther +89.5%
Contains more ProteinProtein +512.2%
Contains more FatsFats +2931.3%
Contains more CarbsCarbs +488.1%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +10300%
Contains more Poly. FatPolyunsaturated fat +3956.9%

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

All nutrients comparison - raw data values

Nutrient Wakame Pumpkin seeds DV% diff.
Zinc 0.38mg 10.3mg 90%
Fiber 0.5g 18.4g 72%
Polyunsaturated fat 0.218g 8.844g 58%
Folate 196µg 9µg 47%
Copper 0.284mg 0.69mg 45%
Manganese 1.4mg 0.496mg 39%
Magnesium 107mg 262mg 37%
Sodium 872mg 18mg 37%
Protein 3.03g 18.55g 31%
Fats 0.64g 19.4g 29%
Potassium 50mg 919mg 26%
Calories 45kcal 446kcal 20%
Saturated fat 0.13g 3.67g 16%
Monounsaturated fat 0.058g 6.032g 15%
Carbs 9.14g 53.75g 15%
Iron 2.18mg 3.31mg 14%
Vitamin B2 0.23mg 0.052mg 14%
Vitamin B5 0.697mg 0.056mg 13%
Calcium 150mg 55mg 10%
Vitamin B3 1.6mg 0.286mg 8%
Vitamin E 1mg 7%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin C 3mg 0.3mg 3%
Vitamin B6 0.002mg 0.037mg 3%
Vitamin B1 0.06mg 0.034mg 2%
Vitamin A 18µg 3µg 2%
Phosphorus 80mg 92mg 2%
Selenium 0.7µg 1%
Net carbs 8.64g 35.35g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.326mg 0%
Threonine 0.165mg 0.683mg 0%
Isoleucine 0.087mg 0.956mg 0%
Leucine 0.257mg 1.572mg 0%
Lysine 0.112mg 1.386mg 0%
Methionine 0.063mg 0.417mg 0%
Phenylalanine 0.112mg 0.924mg 0%
Valine 0.209mg 1.491mg 0%
Histidine 0.015mg 0.515mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
65%
Wakame
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 3.54g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.2)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 854mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.