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  6. Seaweed vs. Broccoli

Seaweed vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between Seaweed and Broccoli

  • Seaweed has more Folate, Iron, Magnesium, Calcium, Copper, and Zinc, however, Broccoli is higher in Vitamin C, Vitamin K, and Vitamin B6.
  • Broccoli covers your daily Vitamin C needs 96% more than Seaweed.
  • Broccoli contains 7 times less Sodium than Seaweed. Seaweed contains 233mg of Sodium, while Broccoli contains 33mg.

Food varieties used in this article are Seaweed, kelp, raw and Broccoli, raw.

Infographic

Seaweed vs Broccoli 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.
Seaweed
Seaweed
5
:
5
Broccoli
Broccoli
Contains more Calcium +257.4%
Contains more Iron +290.4%
Contains more Magnesium +476.2%
Contains more Zinc +200%
Contains more Copper +165.3%
Contains more Phosphorus +57.1%
Contains more Potassium +255.1%
Contains less Sodium -85.8%
Contains more Selenium +257.1%
Equal in Manganese - 0.21
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +257.4%
Contains more Iron +290.4%
Contains more Magnesium +476.2%
Contains more Zinc +200%
Contains more Copper +165.3%
Contains more Phosphorus +57.1%
Contains more Potassium +255.1%
Contains less Sodium -85.8%
Contains more Selenium +257.1%
Equal in Manganese - 0.21

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.
Seaweed
Seaweed
4
:
6
Broccoli
Broccoli
Contains more Vitamin E +11.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B5 +12%
Contains more Folate +185.7%
Contains more Vitamin A +437.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin E +11.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B5 +12%
Contains more Folate +185.7%
Contains more Vitamin A +437.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Broccoli
Broccoli
Contains more Fats +51.4%
Contains more Carbs +44.1%
Contains more Other +659.8%
Contains more Protein +67.9%
Equal in Water - 89.3
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
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Fats +51.4%
Contains more Carbs +44.1%
Contains more Other +659.8%
Contains more Protein +67.9%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +790.9%
Contains more Polyunsaturated fat +23.7%
Contains less Saturated Fat -84.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +790.9%
Contains more Polyunsaturated fat +23.7%
Contains less Saturated Fat -84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Broccoli Opinion
Net carbs 8.27g 4.04g Seaweed
Protein 1.68g 2.82g Broccoli
Fats 0.56g 0.37g Seaweed
Carbs 9.57g 6.64g Seaweed
Calories 43kcal 34kcal Seaweed
Fructose 0.68g Broccoli
Sugar 0.6g 1.7g Seaweed
Fiber 1.3g 2.6g Broccoli
Calcium 168mg 47mg Seaweed
Iron 2.85mg 0.73mg Seaweed
Magnesium 121mg 21mg Seaweed
Phosphorus 42mg 66mg Broccoli
Potassium 89mg 316mg Broccoli
Sodium 233mg 33mg Broccoli
Zinc 1.23mg 0.41mg Seaweed
Copper 0.13mg 0.049mg Seaweed
Manganese 0.2mg 0.21mg Broccoli
Selenium 0.7µg 2.5µg Broccoli
Vitamin A 116IU 623IU Broccoli
Vitamin A RAE 6µg 31µg Broccoli
Vitamin E 0.87mg 0.78mg Seaweed
Vitamin C 3mg 89.2mg Broccoli
Vitamin B1 0.05mg 0.071mg Broccoli
Vitamin B2 0.15mg 0.117mg Seaweed
Vitamin B3 0.47mg 0.639mg Broccoli
Vitamin B5 0.642mg 0.573mg Seaweed
Vitamin B6 0.002mg 0.175mg Broccoli
Folate 180µg 63µg Seaweed
Vitamin K 66µg 101.6µg Broccoli
Tryptophan 0.048mg 0.033mg Seaweed
Threonine 0.055mg 0.088mg Broccoli
Isoleucine 0.076mg 0.079mg Broccoli
Leucine 0.083mg 0.129mg Broccoli
Lysine 0.082mg 0.135mg Broccoli
Methionine 0.025mg 0.038mg Broccoli
Phenylalanine 0.043mg 0.117mg Broccoli
Valine 0.072mg 0.125mg Broccoli
Histidine 0.024mg 0.059mg Broccoli
Saturated Fat 0.247g 0.039g Broccoli
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.011g Seaweed
Polyunsaturated fat 0.047g 0.038g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Broccoli
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
36%
Seaweed
65%
Broccoli
Minerals Daily Need Coverage Score
41%
Seaweed
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 200mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.208g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.