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  6. Winter squash vs. Wakame

Winter squash vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between winter squash and wakame

  • Winter squash has more vitamin A and vitamin B6; however, wakame is higher in manganese, folate, copper, magnesium, iron, calcium, and vitamin B2.
  • Winter squash covers your daily need for vitamin A, 97% more than wakame.
  • Winter squash has 81 times more vitamin B6 than wakame. While winter squash has 0.161mg of vitamin B6, wakame has only 0.002mg.
  • Winter squash has less sodium.

These are the specific foods used in this comparison Squash, winter, all varieties, cooked, baked, without salt and Seaweed, wakame, raw.

Infographic

Winter squash vs Wakame 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%
Wakame
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +382%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +723.1%
Contains more CalciumCalcium +581.8%
Contains more IronIron +395.5%
Contains more CopperCopper +246.3%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +321.1%
Contains more ManganeseManganese +648.7%
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15%
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B6Vitamin B6 +7950%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +243.3%
Contains more Vitamin B3Vitamin B3 +223.2%
Contains more Vitamin B5Vitamin B5 +197.9%
Contains more Vitamin KVitamin K +20.5%
Contains more FolateFolate +880%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Wakame DV% diff.
Manganese 0.187mg 1.4mg 53%
Folate 20µg 196µg 44%
Sodium 1mg 872mg 38%
Vitamin A 261µg 18µg 27%
Magnesium 13mg 107mg 22%
Iron 0.44mg 2.18mg 22%
Copper 0.082mg 0.284mg 22%
Calcium 22mg 150mg 13%
Vitamin B2 0.067mg 0.23mg 13%
Vitamin B6 0.161mg 0.002mg 12%
Fiber 2.8g 0.5g 9%
Phosphorus 19mg 80mg 9%
Vitamin B5 0.234mg 0.697mg 9%
Vitamin C 9.6mg 3mg 7%
Vitamin B3 0.495mg 1.6mg 7%
Potassium 241mg 50mg 6%
Vitamin E 0.12mg 1mg 6%
Protein 0.89g 3.03g 4%
Vitamin B1 0.016mg 0.06mg 4%
Zinc 0.22mg 0.38mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin K 4.4µg 5.3µg 1%
Choline 10.6mg 13.9mg 1%
Calories 37kcal 45kcal 0%
Fats 0.35g 0.64g 0%
Net carbs 6.05g 8.64g N/A
Carbs 8.85g 9.14g 0%
Sugar 3.3g 0.65g N/A
Saturated fat 0.072g 0.13g 0%
Monounsaturated fat 0.026g 0.058g 0%
Polyunsaturated fat 0.147g 0.218g 0%
Tryptophan 0.013mg 0.035mg 0%
Threonine 0.027mg 0.165mg 0%
Isoleucine 0.035mg 0.087mg 0%
Leucine 0.05mg 0.257mg 0%
Lysine 0.033mg 0.112mg 0%
Methionine 0.011mg 0.063mg 0%
Phenylalanine 0.035mg 0.112mg 0%
Valine 0.038mg 0.209mg 0%
Histidine 0.017mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +11.5%
Contains more ProteinProtein +240.4%
Contains more FatsFats +82.9%
Contains more OtherOther +928.6%
~equal in Carbs ~9.14g

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +123.1%
Contains more Poly. FatPolyunsaturated fat +48.3%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.