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Seaweed vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between Seaweed and Chinese broccoli

  • Seaweed is richer in Iron, Magnesium, Folate, Vitamin B5, Copper, and Zinc, yet Chinese broccoli is richer in Vitamin C, Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Iron from Seaweed is 29% higher.
  • Seaweed contains 33 times more Sodium than Chinese broccoli. Seaweed contains 233mg of Sodium, while Chinese broccoli contains 7mg.

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

Infographic

Seaweed vs Chinese 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.
Contains more Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
Contains more Potassium +193.3%
Contains less Sodium -97%
Contains more Manganese +32%
Contains more Selenium +85.7%
Equal in Phosphorus - 41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
Contains more Potassium +193.3%
Contains less Sodium -97%
Contains more Manganese +32%
Contains more Selenium +85.7%
Equal in Phosphorus - 41

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.
:
Contains more Vitamin E +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
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%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B3 - 0.437
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%
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%
Contains more Vitamin E +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
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%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B3 - 0.437

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Chinese broccoli
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 Seaweed Chinese broccoli Opinion
Net carbs 8.27g 1.31g Seaweed
Protein 1.68g 1.14g Seaweed
Fats 0.56g 0.72g Chinese broccoli
Carbs 9.57g 3.81g Seaweed
Calories 43kcal 22kcal Seaweed
Sugar 0.6g 0.84g Seaweed
Fiber 1.3g 2.5g Chinese broccoli
Calcium 168mg 100mg Seaweed
Iron 2.85mg 0.56mg Seaweed
Magnesium 121mg 18mg Seaweed
Phosphorus 42mg 41mg Seaweed
Potassium 89mg 261mg Chinese broccoli
Sodium 233mg 7mg Chinese broccoli
Zinc 1.23mg 0.39mg Seaweed
Copper 0.13mg 0.061mg Seaweed
Manganese 0.2mg 0.264mg Chinese broccoli
Selenium 0.7µg 1.3µg Chinese broccoli
Vitamin A 116IU 1638IU Chinese broccoli
Vitamin A RAE 6µg 82µg Chinese broccoli
Vitamin E 0.87mg 0.48mg Seaweed
Vitamin C 3mg 28.2mg Chinese broccoli
Vitamin B1 0.05mg 0.095mg Chinese broccoli
Vitamin B2 0.15mg 0.146mg Seaweed
Vitamin B3 0.47mg 0.437mg Seaweed
Vitamin B5 0.642mg 0.159mg Seaweed
Vitamin B6 0.002mg 0.07mg Chinese broccoli
Folate 180µg 99µg Seaweed
Vitamin K 66µg 84.8µg 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 0.247g 0.11g Chinese broccoli
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.05g Seaweed
Polyunsaturated fat 0.047g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Chinese 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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
41%
Seaweed
18%
Chinese broccoli

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