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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 RAE, 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.
Winter squash
Winter squash
1
:
9
Agar
Agar
Contains less Sodium -99%
Contains more Calcium +2740.9%
Contains more Iron +4763.6%
Contains more Magnesium +5823.1%
Contains more Phosphorus +173.7%
Contains more Potassium +366.8%
Contains more Zinc +2536.4%
Contains more Copper +643.9%
Contains more Manganese +2199.5%
Contains more Selenium +1750%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Agar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 188% 803% 550% 23% 100% 14% 159% 204% 561% 41%
Contains less Sodium -99%
Contains more Calcium +2740.9%
Contains more Iron +4763.6%
Contains more Magnesium +5823.1%
Contains more Phosphorus +173.7%
Contains more Potassium +366.8%
Contains more Zinc +2536.4%
Contains more Copper +643.9%
Contains more Manganese +2199.5%
Contains more Selenium +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.
Winter squash
Winter squash
4
:
6
Agar
Agar
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +145%
Contains more Vitamin E +4066.7%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B5 +1189.7%
Contains more Vitamin B6 +88.2%
Contains more Folate +2800%
Contains more Vitamin K +454.5%
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%
Agar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 100% 0% 0% 3% 52% 4% 182% 70% 435% 0% 61%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +145%
Contains more Vitamin E +4066.7%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B5 +1189.7%
Contains more Vitamin B6 +88.2%
Contains more Folate +2800%
Contains more Vitamin K +454.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Agar
Agar
Contains more Fats +16.7%
Contains more Water +927.8%
Contains more Protein +597.8%
Contains more Carbs +813.9%
Contains more Other +461.4%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Agar
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 Fats +16.7%
Contains more Water +927.8%
Contains more Protein +597.8%
Contains more Carbs +813.9%
Contains more Other +461.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Agar
Agar
Contains more Polyunsaturated fat +44.1%
Contains less Saturated Fat -15.3%
Equal in Monounsaturated Fat - 0.027
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Agar
32% 14% 54%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.102 g
Contains more Polyunsaturated fat +44.1%
Contains less Saturated Fat -15.3%
Equal in Monounsaturated Fat - 0.027

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Agar
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Agar Opinion
Net carbs 6.05g 73.18g Agar
Protein 0.89g 6.21g Agar
Fats 0.35g 0.3g Winter squash
Carbs 8.85g 80.88g Agar
Calories 37kcal 306kcal Agar
Sugar 3.3g 2.97g Agar
Fiber 2.8g 7.7g Agar
Calcium 22mg 625mg Agar
Iron 0.44mg 21.4mg Agar
Magnesium 13mg 770mg Agar
Phosphorus 19mg 52mg Agar
Potassium 241mg 1125mg Agar
Sodium 1mg 102mg Winter squash
Zinc 0.22mg 5.8mg Agar
Copper 0.082mg 0.61mg Agar
Manganese 0.187mg 4.3mg Agar
Selenium 0.4µg 7.4µg Agar
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 5mg Agar
Vitamin C 9.6mg 0mg Winter squash
Vitamin B1 0.016mg 0.01mg Winter squash
Vitamin B2 0.067mg 0.222mg Agar
Vitamin B3 0.495mg 0.202mg Winter squash
Vitamin B5 0.234mg 3.018mg Agar
Vitamin B6 0.161mg 0.303mg Agar
Folate 20µg 580µg Agar
Vitamin K 4.4µg 24.4µg Agar
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.061g Agar
Omega-3 - EPA 0g 0.087g Agar
Monounsaturated Fat 0.026g 0.027g Agar
Polyunsaturated fat 0.147g 0.102g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Agar
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
38%
Winter squash
75%
Agar
Minerals Daily Need Coverage Score
12%
Winter squash
264%
Agar

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 101mg)
Which food is lower in Sugar?
Agar
Agar is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Agar
Agar is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Agar
Agar is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.