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  6. Pumpkin vs. Wakame

Pumpkin vs. Wakame — In-Depth Nutrition Comparison

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Important differences between pumpkins and wakame

  • Pumpkins have more vitamin A; however, wakame has more manganese, folate, magnesium, copper, iron, calcium, vitamin B2, and vitamin B5.
  • Pumpkins' daily need coverage for vitamin A is 108% more.
  • Pumpkins are lower in sodium.

The food varieties used in the comparison are Pumpkin, cooked, boiled, drained, without salt and Seaweed, wakame, raw.

Infographic

Pumpkin vs Wakame 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%
Wakame
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +360%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +900%
Contains more IronIron +282.5%
Contains more CopperCopper +212.1%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +166.7%
Contains more ManganeseManganese +1473%
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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Wakame
Wakame
7
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% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +194.9%
Contains more Vitamin B3Vitamin B3 +287.4%
Contains more Vitamin B5Vitamin B5 +246.8%
Contains more Vitamin KVitamin K +562.5%
Contains more FolateFolate +2077.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Wakame DV% diff.
Manganese 0.089mg 1.4mg 57%
Folate 9µg 196µg 47%
Sodium 1mg 872mg 38%
Vitamin A 288µg 18µg 30%
Magnesium 9mg 107mg 23%
Copper 0.091mg 0.284mg 21%
Iron 0.57mg 2.18mg 20%
Calcium 15mg 150mg 14%
Vitamin B2 0.078mg 0.23mg 12%
Vitamin B5 0.201mg 0.697mg 10%
Phosphorus 30mg 80mg 7%
Vitamin B3 0.413mg 1.6mg 7%
Protein 0.72g 3.03g 5%
Potassium 230mg 50mg 5%
Vitamin K 0.8µg 5.3µg 4%
Vitamin B6 0.044mg 0.002mg 3%
Vitamin C 4.7mg 3mg 2%
Fiber 1.1g 0.5g 2%
Vitamin B1 0.031mg 0.06mg 2%
Calories 20kcal 45kcal 1%
Fats 0.07g 0.64g 1%
Carbs 4.9g 9.14g 1%
Zinc 0.23mg 0.38mg 1%
Vitamin E 0.8mg 1mg 1%
Selenium 0.2µg 0.7µg 1%
Choline 6.2mg 13.9mg 1%
Polyunsaturated fat 0.004g 0.218g 1%
Protein per 100 calories 3.6g 6.7g N/A
Calories per 10 g protein 278kcal 149kcal N/A
Weight per 100 calories 500g 222g N/A
Net carbs 3.8g 8.64g N/A
Sugar 2.08g 0.65g N/A
Saturated fat 0.037g 0.13g 0%
Monounsaturated fat 0.009g 0.058g 0%
Tryptophan 0.009mg 0.035mg 0%
Threonine 0.021mg 0.165mg 0%
Isoleucine 0.023mg 0.087mg 0%
Leucine 0.034mg 0.257mg 0%
Lysine 0.039mg 0.112mg 0%
Methionine 0.008mg 0.063mg 0%
Phenylalanine 0.023mg 0.112mg 0%
Valine 0.025mg 0.209mg 0%
Histidine 0.011mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +17.1%
Contains more ProteinProtein +320.8%
Contains more FatsFats +814.3%
Contains more CarbsCarbs +86.5%
Contains more OtherOther +1061.3%

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Mono. FatMonounsaturated fat +544.4%
Contains more Poly. FatPolyunsaturated fat +5350%

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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. 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.