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  6. Wakame vs. Winter squash

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 RAE, and Vitamin B6.
  • Wakame covers your daily need of 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

Wakame vs Winter squash 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
8
:
2
Winter squash
Winter squash
Contains more Calcium +581.8%
Contains more Iron +395.5%
Contains more Magnesium +723.1%
Contains more Phosphorus +321.1%
Contains more Zinc +72.7%
Contains more Copper +246.3%
Contains more Manganese +648.7%
Contains more Selenium +75%
Contains more Potassium +382%
Contains less Sodium -99.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +581.8%
Contains more Iron +395.5%
Contains more Magnesium +723.1%
Contains more Phosphorus +321.1%
Contains more Zinc +72.7%
Contains more Copper +246.3%
Contains more Manganese +648.7%
Contains more Selenium +75%
Contains more Potassium +382%
Contains less Sodium -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.
Wakame
Wakame
7
:
3
Winter squash
Winter squash
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +243.3%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +197.9%
Contains more Folate +880%
Contains more Vitamin K +20.5%
Contains more Vitamin A +1350.8%
Contains more Vitamin C +220%
Contains more Vitamin B6 +7950%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +243.3%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +197.9%
Contains more Folate +880%
Contains more Vitamin K +20.5%
Contains more Vitamin A +1350.8%
Contains more Vitamin C +220%
Contains more Vitamin B6 +7950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Winter squash
Winter squash
Contains more Protein +240.4%
Contains more Fats +82.9%
Contains more Other +928.6%
Contains more Water +11.5%
Equal in Carbs - 8.85
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +240.4%
Contains more Fats +82.9%
Contains more Other +928.6%
Contains more Water +11.5%
Equal in Carbs - 8.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +48.3%
Contains less Saturated Fat -44.6%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +48.3%
Contains less Saturated 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.
Wakame Winter squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Winter squash Opinion
Net carbs 8.64g 6.05g Wakame
Protein 3.03g 0.89g Wakame
Fats 0.64g 0.35g Wakame
Carbs 9.14g 8.85g Wakame
Calories 45kcal 37kcal Wakame
Sugar 0.65g 3.3g Wakame
Fiber 0.5g 2.8g Winter squash
Calcium 150mg 22mg Wakame
Iron 2.18mg 0.44mg Wakame
Magnesium 107mg 13mg Wakame
Phosphorus 80mg 19mg Wakame
Potassium 50mg 241mg Winter squash
Sodium 872mg 1mg Winter squash
Zinc 0.38mg 0.22mg Wakame
Copper 0.284mg 0.082mg Wakame
Manganese 1.4mg 0.187mg Wakame
Selenium 0.7µg 0.4µg Wakame
Vitamin A 360IU 5223IU Winter squash
Vitamin A RAE 18µg 261µg Winter squash
Vitamin E 1mg 0.12mg Wakame
Vitamin C 3mg 9.6mg Winter squash
Vitamin B1 0.06mg 0.016mg Wakame
Vitamin B2 0.23mg 0.067mg Wakame
Vitamin B3 1.6mg 0.495mg Wakame
Vitamin B5 0.697mg 0.234mg Wakame
Vitamin B6 0.002mg 0.161mg Winter squash
Folate 196µg 20µg Wakame
Vitamin K 5.3µg 4.4µg Wakame
Tryptophan 0.035mg 0.013mg Wakame
Threonine 0.165mg 0.027mg Wakame
Isoleucine 0.087mg 0.035mg Wakame
Leucine 0.257mg 0.05mg Wakame
Lysine 0.112mg 0.033mg Wakame
Methionine 0.063mg 0.011mg Wakame
Phenylalanine 0.112mg 0.035mg Wakame
Valine 0.209mg 0.038mg Wakame
Histidine 0.015mg 0.017mg Winter squash
Saturated Fat 0.13g 0.072g Winter squash
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.026g Wakame
Polyunsaturated fat 0.218g 0.147g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
38%
Winter squash
Minerals Daily Need Coverage Score
65%
Wakame
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.058g)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.65g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.