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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +193.3%
Contains less Sodium -96.6%
Contains more Calcium +950%
Contains more Iron +670.3%
Contains more Magnesium +572.2%
Contains more Phosphorus +10.5%
Contains more Zinc +284.4%
Contains more Copper +145.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Potassium +193.3%
Contains less Sodium -96.6%
Contains more Calcium +950%
Contains more Iron +670.3%
Contains more Magnesium +572.2%
Contains more Phosphorus +10.5%
Contains more Zinc +284.4%
Contains more Copper +145.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +72.4%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Contains more Vitamin E +625%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B5 +214.7%
Contains more Folate +650%
Contains more Vitamin K +1434.9%
Equal in Vitamin B3 - 0.47
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +72.4%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Contains more Vitamin E +625%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B5 +214.7%
Contains more Folate +650%
Contains more Vitamin K +1434.9%
Equal in Vitamin B3 - 0.47

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Seaweed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Seaweed Opinion
Net carbs 2.11g 8.27g Seaweed
Protein 1.21g 1.68g Seaweed
Fats 0.32g 0.56g Seaweed
Carbs 3.11g 9.57g Seaweed
Calories 17kcal 43kcal Seaweed
Starch 0g g Zucchini
Fructose 1.38g g Zucchini
Sugar 2.5g 0.6g Seaweed
Fiber 1g 1.3g Seaweed
Calcium 16mg 168mg Seaweed
Iron 0.37mg 2.85mg Seaweed
Magnesium 18mg 121mg Seaweed
Phosphorus 38mg 42mg Seaweed
Potassium 261mg 89mg Zucchini
Sodium 8mg 233mg Zucchini
Zinc 0.32mg 1.23mg Seaweed
Copper 0.053mg 0.13mg Seaweed
Vitamin A 200IU 116IU Zucchini
Vitamin E 0.12mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 3mg Zucchini
Vitamin B1 0.045mg 0.05mg Seaweed
Vitamin B2 0.094mg 0.15mg Seaweed
Vitamin B3 0.451mg 0.47mg Seaweed
Vitamin B5 0.204mg 0.642mg Seaweed
Vitamin B6 0.163mg 0.002mg Zucchini
Folate 24µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 66µg Seaweed
Tryptophan 0.01mg 0.048mg Seaweed
Threonine 0.029mg 0.055mg Seaweed
Isoleucine 0.044mg 0.076mg Seaweed
Leucine 0.071mg 0.083mg Seaweed
Lysine 0.067mg 0.082mg Seaweed
Methionine 0.018mg 0.025mg Seaweed
Phenylalanine 0.043mg 0.043mg
Valine 0.054mg 0.072mg Seaweed
Histidine 0.026mg 0.024mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.247g Zucchini
Monounsaturated Fat 0.011g 0.098g Seaweed
Polyunsaturated fat 0.091g 0.047g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
36
Seaweed
Mineral Summary Score
12
Zucchini
47
Seaweed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
10%
Seaweed
Carbohydrates
3%
Zucchini
10%
Seaweed
Fats
1%
Zucchini
3%
Seaweed

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.163g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.9g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.