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Zucchini vs Wakame - In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Wakame?

  • Zucchini is richer in Vitamin C and Vitamin B6, while Wakame is higher in Manganese, Folate, Copper, Iron, Magnesium, Calcium and Vitamin B2.
  • Wakame's daily need coverage for Manganese is 53% higher.
  • Wakame has 82 times less Vitamin B6 than Zucchini. Zucchini has 0.163mg of Vitamin B6, while Wakame has 0.002mg.
  • Zucchini is lower in Sodium.

We used Squash, summer, zucchini, includes skin, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Zucchini vs Wakame infographic
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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
:
6
Wakame
Contains more Potassium +422%
Contains less Sodium -99.1%
Contains more Iron +489.2%
Contains more Calcium +837.5%
Contains more Magnesium +494.4%
Contains more Copper +435.8%
Contains more Zinc +18.8%
Contains more Phosphorus +110.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +422%
Contains less Sodium -99.1%
Contains more Iron +489.2%
Contains more Calcium +837.5%
Contains more Magnesium +494.4%
Contains more Copper +435.8%
Contains more Zinc +18.8%
Contains more Phosphorus +110.5%

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
:
8
Wakame
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +144.7%
Contains more Vitamin B3 +254.8%
Contains more Vitamin B5 +241.7%
Contains more Vitamin K +23.3%
Contains more Folate +716.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +496.7%
Contains more Vitamin B6 +8050%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +144.7%
Contains more Vitamin B3 +254.8%
Contains more Vitamin B5 +241.7%
Contains more Vitamin K +23.3%
Contains more Folate +716.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Zucchini
29
Wakame
Mineral Summary Score
12
Zucchini
58
Wakame

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 the food
Protein
7%
Zucchini
18%
Wakame
Carbohydrates
3%
Zucchini
9%
Wakame
Fats
1%
Zucchini
3%
Wakame

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 864mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.046g)
Which food contains less Sugars?
Wakame
Wakame contains less Sugars (difference - 1.85g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 15)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Wakame Opinion
Calories 17 45 Wakame
Protein 1.21 3.03 Wakame
Fats 0.32 0.64 Wakame
Vitamin C 17.9 3 Zucchini
Carbs 3.11 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 2.18 Wakame
Calcium 16 150 Wakame
Potassium 261 50 Zucchini
Magnesium 18 107 Wakame
Sugars 2.5 0.65 Wakame
Fiber 1 0.5 Zucchini
Copper 0.053 0.284 Wakame
Zinc 0.32 0.38 Wakame
Starch 0 Zucchini
Phosphorus 38 80 Wakame
Sodium 8 872 Zucchini
Vitamin A 200 360 Wakame
Vitamin E 0.12 1 Wakame
Vitamin D 0 0
Vitamin B1 0.045 0.06 Wakame
Vitamin B2 0.094 0.23 Wakame
Vitamin B3 0.451 1.6 Wakame
Vitamin B5 0.204 0.697 Wakame
Vitamin B6 0.163 0.002 Zucchini
Vitamin B12 0 0
Vitamin K 4.3 5.3 Wakame
Folate 24 196 Wakame
Trans Fat 0 0
Saturated Fat 0.084 0.13 Zucchini
Monounsaturated Fat 0.011 0.058 Wakame
Polyunsaturated fat 0.091 0.218 Wakame
Tryptophan 0.01 0.035 Wakame
Threonine 0.029 0.165 Wakame
Isoleucine 0.044 0.087 Wakame
Leucine 0.071 0.257 Wakame
Lysine 0.067 0.112 Wakame
Methionine 0.018 0.063 Wakame
Phenylalanine 0.043 0.112 Wakame
Valine 0.054 0.209 Wakame
Histidine 0.026 0.015 Zucchini
Fructose 1.38 Zucchini

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 of 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. 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.