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  6. Wakame vs. Pumpkin seeds

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
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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
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%

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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 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.