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  6. Chinese broccoli vs. Seaweed

Chinese broccoli vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between Chinese broccoli and Seaweed

  • Chinese broccoli is richer in Vitamin C, Vitamin K, and Vitamin A RAE, yet Seaweed is richer in Iron, Magnesium, Folate, Vitamin B5, Copper, and Zinc.
  • Daily need coverage for Iron from Seaweed is 29% higher.
  • Chinese broccoli contains 14 times more Vitamin A RAE than Seaweed. Chinese broccoli contains 82µg of Vitamin A RAE, while Seaweed contains 6µg.
  • Chinese broccoli contains less Sodium.

Food types used in this article are Broccoli, chinese, cooked and Seaweed, kelp, raw.

Infographic

Chinese broccoli vs Seaweed 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.
Chinese broccoli
Chinese broccoli
4
:
6
Seaweed
Seaweed
Contains more Potassium +193.3%
Contains less Sodium -97%
Contains more Manganese +32%
Contains more Selenium +85.7%
Contains more Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
Equal in Phosphorus - 42
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +193.3%
Contains less Sodium -97%
Contains more Manganese +32%
Contains more Selenium +85.7%
Contains more Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
Equal in Phosphorus - 42

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.
Chinese broccoli
Chinese broccoli
5
:
5
Seaweed
Seaweed
Contains more Vitamin A +1312.1%
Contains more Vitamin C +840%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +28.5%
Contains more Vitamin E +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +1312.1%
Contains more Vitamin C +840%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +28.5%
Contains more Vitamin E +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
3
Seaweed
Seaweed
Contains more Fats +28.6%
Contains more Water +14.7%
Contains more Protein +47.4%
Contains more Carbs +151.2%
Contains more Other +736.7%
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Fats +28.6%
Contains more Water +14.7%
Contains more Protein +47.4%
Contains more Carbs +151.2%
Contains more Other +736.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -55.5%
Contains more Polyunsaturated fat +602.1%
Contains more Monounsaturated Fat +96%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -55.5%
Contains more Polyunsaturated fat +602.1%
Contains more Monounsaturated Fat +96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Seaweed Opinion
Net carbs 1.31g 8.27g Seaweed
Protein 1.14g 1.68g Seaweed
Fats 0.72g 0.56g Chinese broccoli
Carbs 3.81g 9.57g Seaweed
Calories 22kcal 43kcal Seaweed
Sugar 0.84g 0.6g Seaweed
Fiber 2.5g 1.3g Chinese broccoli
Calcium 100mg 168mg Seaweed
Iron 0.56mg 2.85mg Seaweed
Magnesium 18mg 121mg Seaweed
Phosphorus 41mg 42mg Seaweed
Potassium 261mg 89mg Chinese broccoli
Sodium 7mg 233mg Chinese broccoli
Zinc 0.39mg 1.23mg Seaweed
Copper 0.061mg 0.13mg Seaweed
Manganese 0.264mg 0.2mg Chinese broccoli
Selenium 1.3µg 0.7µg Chinese broccoli
Vitamin A 1638IU 116IU Chinese broccoli
Vitamin A RAE 82µg 6µg Chinese broccoli
Vitamin E 0.48mg 0.87mg Seaweed
Vitamin C 28.2mg 3mg Chinese broccoli
Vitamin B1 0.095mg 0.05mg Chinese broccoli
Vitamin B2 0.146mg 0.15mg Seaweed
Vitamin B3 0.437mg 0.47mg Seaweed
Vitamin B5 0.159mg 0.642mg Seaweed
Vitamin B6 0.07mg 0.002mg Chinese broccoli
Folate 99µg 180µg Seaweed
Vitamin K 84.8µg 66µg Chinese broccoli
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.11g 0.247g Chinese broccoli
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.05g 0.098g Seaweed
Polyunsaturated fat 0.33g 0.047g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Chinese broccoli
36%
Seaweed
Minerals Daily Need Coverage Score
18%
Chinese broccoli
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 226mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.137g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.