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  6. Pumpkin vs. Agar

Pumpkin vs. Agar — In-Depth Nutrition Comparison

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What are the main differences between pumpkins and agar?

  • Pumpkins are richer in vitamin A, yet agar is richer in iron, manganese, magnesium, folate, calcium, copper, vitamin B5, zinc, and vitamin E.
  • Agar's daily need coverage for iron is 260% higher.

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

Infographic

Pumpkin vs Agar 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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%
Contains less SodiumSodium -99%
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%

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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +104.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
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
Contains more WaterWater +979.4%
Contains more ProteinProtein +762.5%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +1550.6%
Contains more OtherOther +533.9%

Fat Type Comparison

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

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