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  6. Winter squash vs. Nori

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.
Winter squash
Winter squash
2
:
8
Nori
Nori
Contains more Magnesium +550%
Contains less Sodium -97.9%
Contains more Calcium +218.2%
Contains more Iron +309.1%
Contains more Phosphorus +205.3%
Contains more Potassium +47.7%
Contains more Zinc +377.3%
Contains more Copper +222%
Contains more Manganese +428.3%
Contains more Selenium +75%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +550%
Contains less Sodium -97.9%
Contains more Calcium +218.2%
Contains more Iron +309.1%
Contains more Phosphorus +205.3%
Contains more Potassium +47.7%
Contains more Zinc +377.3%
Contains more Copper +222%
Contains more Manganese +428.3%
Contains more Selenium +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.
Winter squash
Winter squash
3
:
7
Nori
Nori
Contains more Vitamin E +733.3%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +512.5%
Contains more Vitamin B2 +565.7%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +122.6%
Contains more Folate +630%
Equal in Vitamin A - 5202
Equal in Vitamin B6 - 0.159
Equal in Vitamin K - 4
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%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin E +733.3%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +512.5%
Contains more Vitamin B2 +565.7%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +122.6%
Contains more Folate +630%
Equal in Vitamin A - 5202
Equal in Vitamin B6 - 0.159
Equal in Vitamin K - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Nori
Nori
Contains more Fats +25%
Contains more Carbs +73.2%
Contains more Protein +552.8%
Contains more Other +438.6%
Equal in Water - 85.03
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Nori
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 Fats +25%
Contains more Carbs +73.2%
Contains more Protein +552.8%
Contains more Other +438.6%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Nori
Nori
Contains more Polyunsaturated fat +33.6%
Contains less Saturated Fat -15.3%
Equal in Monounsaturated Fat - 0.025
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Polyunsaturated fat +33.6%
Contains less Saturated Fat -15.3%
Equal in Monounsaturated Fat - 0.025

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
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter squash Nori Opinion
Net carbs 6.05g 4.81g Winter squash
Protein 0.89g 5.81g Nori
Fats 0.35g 0.28g Winter squash
Carbs 8.85g 5.11g Winter squash
Calories 37kcal 35kcal Winter squash
Sugar 3.3g 0.49g Nori
Fiber 2.8g 0.3g Winter squash
Calcium 22mg 70mg Nori
Iron 0.44mg 1.8mg Nori
Magnesium 13mg 2mg Winter squash
Phosphorus 19mg 58mg Nori
Potassium 241mg 356mg Nori
Sodium 1mg 48mg Winter squash
Zinc 0.22mg 1.05mg Nori
Copper 0.082mg 0.264mg Nori
Manganese 0.187mg 0.988mg Nori
Selenium 0.4µg 0.7µg Nori
Vitamin A 5223IU 5202IU Winter squash
Vitamin A RAE 261µg 260µg Winter squash
Vitamin E 0.12mg 1mg Nori
Vitamin C 9.6mg 39mg 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
Folate 20µg 146µg Nori
Vitamin K 4.4µg 4µg 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
Saturated Fat 0.072g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.026g 0.025g Winter squash
Polyunsaturated fat 0.147g 0.11g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Nori
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
67%
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 is richer in vitamins?
Nori
Nori 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. 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.