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Wakame vs Zucchini - In-Depth Nutrition Comparison

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What are the main differences between Wakame and Zucchini?

  • Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, Calcium, and Vitamin B2, while Zucchini is higher in Vitamin C, and Vitamin B6.
  • Wakame's daily need coverage for Manganese is 53% higher.
  • Zucchini has 109 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Zucchini has 8mg.

We used Seaweed, wakame, raw and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Wakame vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +837.5%
Contains more Iron +489.2%
Contains more Magnesium +494.4%
Contains more Phosphorus +110.5%
Contains more Zinc +18.8%
Contains more Copper +435.8%
Contains more Potassium +422%
Contains less Sodium -99.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +837.5%
Contains more Iron +489.2%
Contains more Magnesium +494.4%
Contains more Phosphorus +110.5%
Contains more Zinc +18.8%
Contains more Copper +435.8%
Contains more Potassium +422%
Contains less Sodium -99.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
8
:
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +144.7%
Contains more Vitamin B3 +254.8%
Contains more Vitamin B5 +241.7%
Contains more Folate +716.7%
Contains more Vitamin K +23.3%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +144.7%
Contains more Vitamin B3 +254.8%
Contains more Vitamin B5 +241.7%
Contains more Folate +716.7%
Contains more Vitamin K +23.3%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Zucchini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Zucchini Opinion
Net carbs 8.64g 2.11g Wakame
Protein 3.03g 1.21g Wakame
Fats 0.64g 0.32g Wakame
Carbs 9.14g 3.11g Wakame
Calories 45kcal 17kcal Wakame
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0.65g 2.5g Wakame
Fiber 0.5g 1g Zucchini
Calcium 150mg 16mg Wakame
Iron 2.18mg 0.37mg Wakame
Magnesium 107mg 18mg Wakame
Phosphorus 80mg 38mg Wakame
Potassium 50mg 261mg Zucchini
Sodium 872mg 8mg Zucchini
Zinc 0.38mg 0.32mg Wakame
Copper 0.284mg 0.053mg Wakame
Vitamin A 360IU 200IU Wakame
Vitamin E 1mg 0.12mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 17.9mg Zucchini
Vitamin B1 0.06mg 0.045mg Wakame
Vitamin B2 0.23mg 0.094mg Wakame
Vitamin B3 1.6mg 0.451mg Wakame
Vitamin B5 0.697mg 0.204mg Wakame
Vitamin B6 0.002mg 0.163mg Zucchini
Folate 196µg 24µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 4.3µg Wakame
Tryptophan 0.035mg 0.01mg Wakame
Threonine 0.165mg 0.029mg Wakame
Isoleucine 0.087mg 0.044mg Wakame
Leucine 0.257mg 0.071mg Wakame
Lysine 0.112mg 0.067mg Wakame
Methionine 0.063mg 0.018mg Wakame
Phenylalanine 0.112mg 0.043mg Wakame
Valine 0.209mg 0.054mg Wakame
Histidine 0.015mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.084g Zucchini
Monounsaturated Fat 0.058g 0.011g Wakame
Polyunsaturated fat 0.218g 0.091g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
16
Zucchini
Mineral Summary Score
58
Wakame
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
7%
Zucchini
Carbohydrates
9%
Wakame
3%
Zucchini
Fats
3%
Wakame
1%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 864mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.046g)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.85g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 15)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.