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Winter squash vs. Nori — In-Depth Nutrition Comparison

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Significant differences between Winter squash and Nori

  • Winter squash has more Fiber, however, Nori is richer in Manganese, Vitamin C, Folate, Vitamin B2, Copper, Iron, Zinc, Vitamin B1, and Vitamin B3.
  • Nori covers your daily Manganese needs 35% more than Winter squash.
  • Nori has 9 times less Fiber than Winter squash. Winter squash has 2.8g of Fiber, while Nori has 0.3g.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Seaweed, laver, raw.

Infographic

Winter squash vs Nori 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%
Nori
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +550%
Contains less SodiumSodium -97.9%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +47.7%
Contains more IronIron +309.1%
Contains more CopperCopper +222%
Contains more ZincZinc +377.3%
Contains more PhosphorusPhosphorus +205.3%
Contains more ManganeseManganese +428.3%
Contains more SeleniumSelenium +75%

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% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Nori
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 130% 312% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin CVitamin C +306.3%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +512.5%
Contains more Vitamin B2Vitamin B2 +565.7%
Contains more Vitamin B3Vitamin B3 +197%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more FolateFolate +630%
~equal in Vitamin A ~5202IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.159mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4µg
~equal in Choline ~10.4mg

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
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +25%
Contains more CarbsCarbs +73.2%
Contains more ProteinProtein +552.8%
Contains more OtherOther +438.6%
~equal in Water ~85.03g

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
Nori
1
31% 13% 56%
Saturated Fat: Sat. Fat 0.061 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Poly. FatPolyunsaturated fat +33.6%
Contains less Sat. FatSaturated Fat -15.3%
~equal in Monounsaturated Fat ~0.025g

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 Nori
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 Nori Opinion
Calories 37kcal 35kcal Winter squash
Protein 0.89g 5.81g Nori
Fats 0.35g 0.28g Winter squash
Vitamin C 9.6mg 39mg Nori
Net carbs 6.05g 4.81g Winter squash
Carbs 8.85g 5.11g Winter squash
Magnesium 13mg 2mg Winter squash
Calcium 22mg 70mg Nori
Potassium 241mg 356mg Nori
Iron 0.44mg 1.8mg Nori
Sugar 3.3g 0.49g Nori
Fiber 2.8g 0.3g Winter squash
Copper 0.082mg 0.264mg Nori
Zinc 0.22mg 1.05mg Nori
Phosphorus 19mg 58mg Nori
Sodium 1mg 48mg Winter squash
Vitamin A 5223IU 5202IU Winter squash
Vitamin A 261µg 260µg Winter squash
Vitamin E 0.12mg 1mg Nori
Manganese 0.187mg 0.988mg Nori
Selenium 0.4µg 0.7µg Nori
Vitamin B1 0.016mg 0.098mg Nori
Vitamin B2 0.067mg 0.446mg Nori
Vitamin B3 0.495mg 1.47mg Nori
Vitamin B5 0.234mg 0.521mg Nori
Vitamin B6 0.161mg 0.159mg Winter squash
Vitamin K 4.4µg 4µg Winter squash
Folate 20µg 146µg Nori
Choline 10.6mg 10.4mg Winter squash
Saturated Fat 0.072g 0.061g Nori
Monounsaturated Fat 0.026g 0.025g Winter squash
Polyunsaturated fat 0.147g 0.11g Winter squash
Tryptophan 0.013mg 0.043mg Nori
Threonine 0.027mg 0.232mg Nori
Isoleucine 0.035mg 0.259mg Nori
Leucine 0.05mg 0.501mg Nori
Lysine 0.033mg 0.222mg Nori
Methionine 0.011mg 0.145mg Nori
Phenylalanine 0.035mg 0.273mg Nori
Valine 0.038mg 0.402mg Nori
Histidine 0.017mg 0.14mg Nori
Omega-3 - EPA 0g 0.08g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Winter squash
62%
Nori
Minerals Daily Need Coverage Score
12%
Winter squash
40%
Nori

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 47mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Nori
Nori 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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.