First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Seaweed | Pumpkin seed |
| Nutrient | seaweed | pumpkin seed |
| Protein | 4g | 9g |
| Carbohydrate | 52g | 7g |
| Fiber | 4g | 1g |
| Fat | 0g | 17g |
| Monounsat. Fat | 0g | 17g |
| Polyunsat. Fat | 0g | 8g |
| Saturated Fat | 0g | 3g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | seaweed | pumpkin seed |
| Choline | 11% | 5% |
| Vitamin A | 0% | 1% |
| Vitamin C | 0% | 1% |
| Vitamin E | 56% | 0% |
| Vitamin K | 22% | 24% |
Seaweed have significantly more Vitamins E than pumpkin seed. Seaweed are a good source of Vitamin K, Vitamin B6. Seaweed are a great source of Vitamin E, Pantothenic Acid, Potassium, Zinc, Calcium. Seaweed are an excellent source of Magnesium, Iron. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | seaweed | pumpkin seed |
| Vitamin B1 | 4% | 8% |
| Vitamin B2 | 15% | 11% |
| Vitamin B3 | 4% | 5% |
| Vitamin B5 | 47% | 3% |
| Vitamin B6 | 22% | 8% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | seaweed | pumpkin seed |
| Sodium | 5% | 0% |
| Potasium | 50% | 9% |
| Calcium | 83% | 3% |
| Magnesium | 147% | 57% |
| Phosphorus | 7% | 75% |
| Iron | 238% | 92% |
| Manganese | 125% | 49% |
| Selenium | 12% | 5% |
| Copper | 47% | 51% |
| Zinc | 47% | 29% |