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  6. Agar vs. Pumpkin

Agar vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between agar and pumpkins?

  • Agar is richer in iron, manganese, magnesium, folate, calcium, copper, vitamin B5, zinc, and vitamin E, yet pumpkins are richer in vitamin A.
  • Agar's daily need coverage for iron is 260% higher.
  • Agar has 86 times more magnesium than pumpkins. Agar has 770mg of magnesium, while pumpkins have 9mg.

We used Seaweed, agar, dried and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Agar vs Pumpkin 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.
Agar
Agar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +8455.6%
Contains more CalciumCalcium +4066.7%
Contains more PotassiumPotassium +389.1%
Contains more IronIron +3654.4%
Contains more CopperCopper +570.3%
Contains more ZincZinc +2421.7%
Contains more PhosphorusPhosphorus +73.3%
Contains more ManganeseManganese +4731.5%
Contains more SeleniumSelenium +3600%
Contains less SodiumSodium -99%

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.
Agar
Agar
6
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B5Vitamin B5 +1401.5%
Contains more Vitamin B6Vitamin B6 +588.6%
Contains more Vitamin KVitamin K +2950%
Contains more FolateFolate +6344.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +104.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Pumpkin DV% diff.
Iron 21.4mg 0.57mg 260%
Manganese 4.3mg 0.089mg 183%
Magnesium 770mg 9mg 181%
Folate 580µg 9µg 143%
Calcium 625mg 15mg 61%
Copper 0.61mg 0.091mg 58%
Vitamin B5 3.018mg 0.201mg 56%
Zinc 5.8mg 0.23mg 51%
Vitamin A 0µg 288µg 32%
Vitamin E 5mg 0.8mg 28%
Potassium 1125mg 230mg 26%
Fiber 7.7g 1.1g 26%
Carbs 80.88g 4.9g 25%
Vitamin B6 0.303mg 0.044mg 20%
Vitamin K 24.4µg 0.8µg 20%
Calories 306kcal 20kcal 14%
Selenium 7.4µg 0.2µg 13%
Protein 6.21g 0.72g 11%
Vitamin B2 0.222mg 0.078mg 11%
Choline 63.3mg 6.2mg 10%
Vitamin C 0mg 4.7mg 5%
Sodium 102mg 1mg 4%
Phosphorus 52mg 30mg 3%
Vitamin B1 0.01mg 0.031mg 2%
Vitamin B3 0.202mg 0.413mg 1%
Polyunsaturated fat 0.102g 0.004g 1%
Protein per 100 calories 2g 3.6g N/A
Calories per 10 g protein 493kcal 278kcal N/A
Weight per 100 calories 33g 500g N/A
Fats 0.3g 0.07g 0%
Net carbs 73.18g 3.8g N/A
Sugar 2.97g 2.08g N/A
Saturated fat 0.061g 0.037g 0%
Monounsaturated fat 0.027g 0.009g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%
Omega-3 - EPA 0.087g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +762.5%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +1550.6%
Contains more OtherOther +533.9%
Contains more WaterWater +979.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +2450%
Contains less Sat. FatSaturated fat -39.3%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.