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  6. Zucchini vs. Seaweed

Zucchini vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between zucchini and seaweed

  • Zucchini has more vitamin C and vitamin B6; however, seaweed has more vitamin K, folate, iron, magnesium, calcium, vitamin B5, and copper.
  • Seaweed's daily need coverage for vitamin K is 51% more.
  • Zucchini has 82 times more vitamin B6 than seaweed. Zucchini has 0.163mg of vitamin B6, while seaweed has 0.002mg.
  • Zucchini is lower in sodium.

The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Seaweed, kelp, raw.

Infographic

Zucchini vs Seaweed 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +193.3%
Contains less SodiumSodium -96.6%
Contains more MagnesiumMagnesium +572.2%
Contains more CalciumCalcium +950%
Contains more IronIron +670.3%
Contains more CopperCopper +145.3%
Contains more ZincZinc +284.4%
Contains more PhosphorusPhosphorus +10.5%
Contains more ManganeseManganese +13%
Contains more SeleniumSelenium +250%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +496.7%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B6Vitamin B6 +8050%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +59.6%
Contains more Vitamin B5Vitamin B5 +214.7%
Contains more Vitamin KVitamin K +1434.9%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Seaweed DV% diff.
Vitamin K 4.3µg 66µg 51%
Folate 24µg 180µg 39%
Iron 0.37mg 2.85mg 31%
Magnesium 18mg 121mg 25%
Vitamin C 17.9mg 3mg 17%
Calcium 16mg 168mg 15%
Vitamin B6 0.163mg 0.002mg 12%
Sodium 8mg 233mg 10%
Copper 0.053mg 0.13mg 9%
Vitamin B5 0.204mg 0.642mg 9%
Zinc 0.32mg 1.23mg 8%
Potassium 261mg 89mg 5%
Vitamin E 0.12mg 0.87mg 5%
Vitamin B2 0.094mg 0.15mg 4%
Carbs 3.11g 9.57g 2%
Fructose 1.38g 2%
Calories 17kcal 43kcal 1%
Protein 1.21g 1.68g 1%
Fiber 1g 1.3g 1%
Phosphorus 38mg 42mg 1%
Manganese 0.177mg 0.2mg 1%
Selenium 0.2µg 0.7µg 1%
Choline 9.5mg 12.8mg 1%
Saturated fat 0.084g 0.247g 1%
Protein per 100 calories 7.1g 3.9g N/A
Calories per 10 g protein 140kcal 256kcal N/A
Weight per 100 calories 588g 233g N/A
Fats 0.32g 0.56g 0%
Net carbs 2.11g 8.27g N/A
Sugar 2.5g 0.6g N/A
Vitamin A 10µg 6µg 0%
Vitamin B1 0.045mg 0.05mg 0%
Vitamin B3 0.451mg 0.47mg 0%
Monounsaturated fat 0.011g 0.098g 0%
Polyunsaturated fat 0.091g 0.047g 0%
Tryptophan 0.01mg 0.048mg 0%
Threonine 0.029mg 0.055mg 0%
Isoleucine 0.044mg 0.076mg 0%
Leucine 0.071mg 0.083mg 0%
Lysine 0.067mg 0.082mg 0%
Methionine 0.018mg 0.025mg 0%
Phenylalanine 0.043mg 0.043mg 0%
Valine 0.054mg 0.072mg 0%
Histidine 0.026mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +16.2%
Contains more ProteinProtein +38.8%
Contains more FatsFats +75%
Contains more CarbsCarbs +207.7%
Contains more OtherOther +1059.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -66%
Contains more Poly. FatPolyunsaturated fat +93.6%
Contains more Mono. FatMonounsaturated fat +790.9%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.