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  6. Zucchini vs. Wakame

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
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 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 +422%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +494.4%
Contains more CalciumCalcium +837.5%
Contains more IronIron +489.2%
Contains more CopperCopper +435.8%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +691%
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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Wakame
Wakame
8
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 +496.7%
Contains more Vitamin B6Vitamin B6 +8050%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +144.7%
Contains more Vitamin B3Vitamin B3 +254.8%
Contains more Vitamin B5Vitamin B5 +241.7%
Contains more Vitamin KVitamin K +23.3%
Contains more FolateFolate +716.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Wakame DV% diff.
Manganese 0.177mg 1.4mg 53%
Folate 24µg 196µg 43%
Sodium 8mg 872mg 38%
Copper 0.053mg 0.284mg 26%
Iron 0.37mg 2.18mg 23%
Magnesium 18mg 107mg 21%
Vitamin C 17.9mg 3mg 17%
Calcium 16mg 150mg 13%
Vitamin B6 0.163mg 0.002mg 12%
Vitamin B2 0.094mg 0.23mg 10%
Vitamin B5 0.204mg 0.697mg 10%
Vitamin B3 0.451mg 1.6mg 7%
Potassium 261mg 50mg 6%
Phosphorus 38mg 80mg 6%
Vitamin E 0.12mg 1mg 6%
Protein 1.21g 3.03g 4%
Carbs 3.11g 9.14g 2%
Fiber 1g 0.5g 2%
Fructose 1.38g 2%
Calories 17kcal 45kcal 1%
Zinc 0.32mg 0.38mg 1%
Vitamin A 10µg 18µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.045mg 0.06mg 1%
Vitamin K 4.3µg 5.3µg 1%
Choline 9.5mg 13.9mg 1%
Polyunsaturated fat 0.091g 0.218g 1%
Protein per 100 calories 7.1g 6.7g N/A
Calories per 10 g protein 140kcal 149kcal N/A
Weight per 100 calories 588g 222g N/A
Fats 0.32g 0.64g 0%
Net carbs 2.11g 8.64g N/A
Sugar 2.5g 0.65g N/A
Saturated fat 0.084g 0.13g 0%
Monounsaturated fat 0.011g 0.058g 0%
Tryptophan 0.01mg 0.035mg 0%
Threonine 0.029mg 0.165mg 0%
Isoleucine 0.044mg 0.087mg 0%
Leucine 0.071mg 0.257mg 0%
Lysine 0.067mg 0.112mg 0%
Methionine 0.018mg 0.063mg 0%
Phenylalanine 0.043mg 0.112mg 0%
Valine 0.054mg 0.209mg 0%
Histidine 0.026mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +18.5%
Contains more ProteinProtein +150.4%
Contains more FatsFats +100%
Contains more CarbsCarbs +193.9%
Contains more OtherOther +1163.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -35.4%
Contains more Mono. FatMonounsaturated fat +427.3%
Contains more Poly. FatPolyunsaturated fat +139.6%

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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. 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.