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  6. Winter squash vs. Agar

Winter squash vs. Agar — In-Depth Nutrition Comparison

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What are the differences between winter squash and agar?

  • Winter squash is higher in vitamin A, yet agar is higher in iron, magnesium, manganese, folate, calcium, copper, vitamin B5, zinc, and vitamin E.
  • Agar's daily need coverage for iron is 262% more.

We used Squash, winter, all varieties, cooked, baked, without salt and Seaweed, agar, dried types in this article.

Infographic

Winter squash vs Agar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Agar
Agar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +5823.1%
Contains more CalciumCalcium +2740.9%
Contains more PotassiumPotassium +366.8%
Contains more IronIron +4763.6%
Contains more CopperCopper +643.9%
Contains more ZincZinc +2536.4%
Contains more PhosphorusPhosphorus +173.7%
Contains more ManganeseManganese +2199.5%
Contains more SeleniumSelenium +1750%

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.
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Agar
Agar
7
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 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin EVitamin E +4066.7%
Contains more Vitamin B2Vitamin B2 +231.3%
Contains more Vitamin B5Vitamin B5 +1189.7%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more Vitamin KVitamin K +454.5%
Contains more FolateFolate +2800%
Contains more CholineCholine +497.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Agar DV% diff.
Iron 0.44mg 21.4mg 262%
Magnesium 13mg 770mg 180%
Manganese 0.187mg 4.3mg 179%
Folate 20µg 580µg 140%
Calcium 22mg 625mg 60%
Copper 0.082mg 0.61mg 59%
Vitamin B5 0.234mg 3.018mg 56%
Zinc 0.22mg 5.8mg 51%
Vitamin E 0.12mg 5mg 33%
Vitamin A 261µg 0µg 29%
Potassium 241mg 1125mg 26%
Carbs 8.85g 80.88g 24%
Fiber 2.8g 7.7g 20%
Vitamin K 4.4µg 24.4µg 17%
Selenium 0.4µg 7.4µg 13%
Calories 37kcal 306kcal 13%
Vitamin B2 0.067mg 0.222mg 12%
Vitamin B6 0.161mg 0.303mg 11%
Vitamin C 9.6mg 0mg 11%
Protein 0.89g 6.21g 11%
Choline 10.6mg 63.3mg 10%
Phosphorus 19mg 52mg 5%
Sodium 1mg 102mg 4%
Vitamin B3 0.495mg 0.202mg 2%
Vitamin B1 0.016mg 0.01mg 1%
Fats 0.35g 0.3g 0%
Net carbs 6.05g 73.18g N/A
Sugar 3.3g 2.97g N/A
Saturated fat 0.072g 0.061g 0%
Monounsaturated fat 0.026g 0.027g 0%
Polyunsaturated fat 0.147g 0.102g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 0%
Omega-3 - EPA 0g 0.087g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Agar
Agar
3
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more FatsFats +16.7%
Contains more WaterWater +927.8%
Contains more ProteinProtein +597.8%
Contains more CarbsCarbs +813.9%
Contains more OtherOther +461.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Poly. FatPolyunsaturated fat +44.1%
Contains less Sat. FatSaturated fat -15.3%
~equal in Monounsaturated fat ~0.027g

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.