Wakame vs. Winter squash — In-Depth Nutrition Comparison
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Summary of differences between wakame and winter squash
- Wakame has more manganese, folate, copper, magnesium, iron, calcium, and vitamin B2; however, winter squash is higher in vitamin A and vitamin B6.
- Wakame covers your daily need for manganese, 53% more than winter squash.
- Wakame has 872 times more sodium than winter squash. While wakame has 872mg of sodium, winter squash has only 1mg.
These are the specific foods used in this comparison Seaweed, wakame, raw and Squash, winter, all varieties, cooked, baked, without salt.
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 more MagnesiumMagnesium | +723.1% |
| Contains more CalciumCalcium | +581.8% |
| Contains more IronIron | +395.5% |
| Contains more CopperCopper | +246.3% |
| Contains more ZincZinc | +72.7% |
| Contains more PhosphorusPhosphorus | +321.1% |
| Contains more ManganeseManganese | +648.7% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +382% |
| Contains less SodiumSodium | -99.9% |
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.
| Contains more Vitamin EVitamin E | +733.3% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +243.3% |
| Contains more Vitamin B3Vitamin B3 | +223.2% |
| Contains more Vitamin B5Vitamin B5 | +197.9% |
| Contains more Vitamin KVitamin K | +20.5% |
| Contains more FolateFolate | +880% |
| Contains more CholineCholine | +31.1% |
| Contains more Vitamin CVitamin C | +220% |
| Contains more Vitamin AVitamin A | +1350% |
| Contains more Vitamin B6Vitamin B6 | +7950% |
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:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +240.4% |
| Contains more FatsFats | +82.9% |
| Contains more OtherOther | +928.6% |
| Contains more WaterWater | +11.5% |
~equal in
Carbs
~8.85g
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
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains more Mono. FatMonounsaturated fat | +123.1% |
| Contains more Poly. FatPolyunsaturated fat | +48.3% |
| Contains less Sat. FatSaturated fat | -44.6% |
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.4mg | 0.187mg | 53% |
| Folate | 196µg | 20µg | 44% |
| Sodium | 872mg | 1mg | 38% |
| Vitamin A | 18µg | 261µg | 27% |
| Magnesium | 107mg | 13mg | 22% |
| Iron | 2.18mg | 0.44mg | 22% |
| Copper | 0.284mg | 0.082mg | 22% |
| Vitamin B2 | 0.23mg | 0.067mg | 13% |
| Calcium | 150mg | 22mg | 13% |
| Vitamin B6 | 0.002mg | 0.161mg | 12% |
| Fiber | 0.5g | 2.8g | 9% |
| Phosphorus | 80mg | 19mg | 9% |
| Vitamin B5 | 0.697mg | 0.234mg | 9% |
| Vitamin B3 | 1.6mg | 0.495mg | 7% |
| Vitamin C | 3mg | 9.6mg | 7% |
| Potassium | 50mg | 241mg | 6% |
| Vitamin E | 1mg | 0.12mg | 6% |
| Protein | 3.03g | 0.89g | 4% |
| Vitamin B1 | 0.06mg | 0.016mg | 4% |
| Zinc | 0.38mg | 0.22mg | 1% |
| Vitamin K | 5.3µg | 4.4µg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Choline | 13.9mg | 10.6mg | 1% |
| Calories | 45kcal | 37kcal | 0% |
| Fats | 0.64g | 0.35g | 0% |
| Carbs | 9.14g | 8.85g | 0% |
| Net carbs | 8.64g | 6.05g | N/A |
| Sugar | 0.65g | 3.3g | N/A |
| Saturated fat | 0.13g | 0.072g | 0% |
| Monounsaturated fat | 0.058g | 0.026g | 0% |
| Polyunsaturated fat | 0.218g | 0.147g | 0% |
| Tryptophan | 0.035mg | 0.013mg | 0% |
| Threonine | 0.165mg | 0.027mg | 0% |
| Isoleucine | 0.087mg | 0.035mg | 0% |
| Leucine | 0.257mg | 0.05mg | 0% |
| Lysine | 0.112mg | 0.033mg | 0% |
| Methionine | 0.063mg | 0.011mg | 0% |
| Phenylalanine | 0.112mg | 0.035mg | 0% |
| Valine | 0.209mg | 0.038mg | 0% |
| Histidine | 0.015mg | 0.017mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
65%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 871mg)
Which food is lower in Saturated fat?
Winter squash is lower in Saturated fat (difference - 0.058g)
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 2.65g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 13)
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 contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)