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  6. Seaweed vs. Zucchini

Seaweed vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between seaweed and zucchini

  • Seaweed has more vitamin K, folate, iron, magnesium, calcium, vitamin B5, and copper; however, zucchini has more vitamin C and vitamin B6.
  • Seaweed's daily need coverage for vitamin K is 51% more.
  • Seaweed has 29 times more sodium than zucchini. Seaweed has 233mg of sodium, while zucchini has 8mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Seaweed vs Zucchini 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +572.2%
Contains more CalciumCalcium +950%
Contains more IronIron +670.3%
Contains more CopperCopper +145.3%
Contains more ZincZinc +284.4%
Contains more ManganeseManganese +13%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +193.3%
Contains less SodiumSodium -96.6%
~equal in Phosphorus ~38mg

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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B2Vitamin B2 +59.6%
Contains more Vitamin B5Vitamin B5 +214.7%
Contains more Vitamin KVitamin K +1434.9%
Contains more FolateFolate +650%
Contains more Vitamin CVitamin C +496.7%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B6Vitamin B6 +8050%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B3 ~0.451mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Zucchini DV% diff.
Vitamin K 66µg 4.3µg 51%
Folate 180µg 24µg 39%
Iron 2.85mg 0.37mg 31%
Magnesium 121mg 18mg 25%
Vitamin C 3mg 17.9mg 17%
Calcium 168mg 16mg 15%
Vitamin B6 0.002mg 0.163mg 12%
Sodium 233mg 8mg 10%
Copper 0.13mg 0.053mg 9%
Vitamin B5 0.642mg 0.204mg 9%
Zinc 1.23mg 0.32mg 8%
Potassium 89mg 261mg 5%
Vitamin E 0.87mg 0.12mg 5%
Vitamin B2 0.15mg 0.094mg 4%
Carbs 9.57g 3.11g 2%
Fructose 1.38g 2%
Calories 43kcal 17kcal 1%
Protein 1.68g 1.21g 1%
Fiber 1.3g 1g 1%
Phosphorus 42mg 38mg 1%
Manganese 0.2mg 0.177mg 1%
Selenium 0.7µg 0.2µg 1%
Choline 12.8mg 9.5mg 1%
Saturated fat 0.247g 0.084g 1%
Protein per 100 calories 3.9g 7.1g N/A
Calories per 10 g protein 256kcal 140kcal N/A
Weight per 100 calories 233g 588g N/A
Fats 0.56g 0.32g 0%
Net carbs 8.27g 2.11g N/A
Sugar 0.6g 2.5g N/A
Vitamin A 6µg 10µg 0%
Vitamin B1 0.05mg 0.045mg 0%
Vitamin B3 0.47mg 0.451mg 0%
Monounsaturated fat 0.098g 0.011g 0%
Polyunsaturated fat 0.047g 0.091g 0%
Tryptophan 0.048mg 0.01mg 0%
Threonine 0.055mg 0.029mg 0%
Isoleucine 0.076mg 0.044mg 0%
Leucine 0.083mg 0.071mg 0%
Lysine 0.082mg 0.067mg 0%
Methionine 0.025mg 0.018mg 0%
Phenylalanine 0.043mg 0.043mg 0%
Valine 0.072mg 0.054mg 0%
Histidine 0.024mg 0.026mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +38.8%
Contains more FatsFats +75%
Contains more CarbsCarbs +207.7%
Contains more OtherOther +1059.6%
Contains more WaterWater +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +790.9%
Contains less Sat. FatSaturated fat -66%
Contains more Poly. FatPolyunsaturated fat +93.6%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.