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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.
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
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% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Nori
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% 87% 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 ~260µg
~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

All nutrients comparison - raw data values

Nutrient Winter squash Nori DV% diff.
Manganese 0.187mg 0.988mg 35%
Vitamin C 9.6mg 39mg 33%
Folate 20µg 146µg 32%
Vitamin B2 0.067mg 0.446mg 29%
Copper 0.082mg 0.264mg 20%
Iron 0.44mg 1.8mg 17%
Protein 0.89g 5.81g 10%
Fiber 2.8g 0.3g 10%
Zinc 0.22mg 1.05mg 8%
Vitamin B1 0.016mg 0.098mg 7%
Vitamin E 0.12mg 1mg 6%
Phosphorus 19mg 58mg 6%
Vitamin B3 0.495mg 1.47mg 6%
Vitamin B5 0.234mg 0.521mg 6%
Calcium 22mg 70mg 5%
Potassium 241mg 356mg 3%
Magnesium 13mg 2mg 3%
Sodium 1mg 48mg 2%
Carbs 8.85g 5.11g 1%
Selenium 0.4µg 0.7µg 1%
Calories 37kcal 35kcal 0%
Fats 0.35g 0.28g 0%
Net carbs 6.05g 4.81g N/A
Sugar 3.3g 0.49g N/A
Vitamin A 261µg 260µg 0%
Vitamin B6 0.161mg 0.159mg 0%
Vitamin K 4.4µg 4µg 0%
Choline 10.6mg 10.4mg 0%
Saturated fat 0.072g 0.061g 0%
Monounsaturated fat 0.026g 0.025g 0%
Polyunsaturated fat 0.147g 0.11g 0%
Tryptophan 0.013mg 0.043mg 0%
Threonine 0.027mg 0.232mg 0%
Isoleucine 0.035mg 0.259mg 0%
Leucine 0.05mg 0.501mg 0%
Lysine 0.033mg 0.222mg 0%
Methionine 0.011mg 0.145mg 0%
Phenylalanine 0.035mg 0.273mg 0%
Valine 0.038mg 0.402mg 0%
Histidine 0.017mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g 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
Nori
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
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

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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. 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.