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  6. Agar vs. Broccoli

Agar vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between agar and broccoli

  • Agar has more iron, magnesium, manganese, folate, copper, calcium, zinc, and vitamin B5, while broccoli has more vitamin C and vitamin K.
  • Agar covers your daily need for iron, 258% more than broccoli.
  • Agar contains 37 times more magnesium than broccoli. While agar contains 770mg of magnesium, broccoli contains only 21mg.

These are the specific foods used in this comparison Seaweed, agar, dried and Broccoli, raw.

Infographic

Agar 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.
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +3566.7%
Contains more CalciumCalcium +1229.8%
Contains more PotassiumPotassium +256%
Contains more IronIron +2831.5%
Contains more CopperCopper +1144.9%
Contains more ZincZinc +1314.6%
Contains more ManganeseManganese +1947.6%
Contains more SeleniumSelenium +196%
Contains more PhosphorusPhosphorus +26.9%
Contains less SodiumSodium -67.6%

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.
Agar
Agar
5
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin EVitamin E +541%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more Vitamin B5Vitamin B5 +426.7%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more FolateFolate +820.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +610%
Contains more Vitamin B3Vitamin B3 +216.3%
Contains more Vitamin KVitamin K +316.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Broccoli DV% diff.
Iron 21.4mg 0.73mg 258%
Magnesium 770mg 21mg 178%
Manganese 4.3mg 0.21mg 178%
Folate 580µg 63µg 129%
Vitamin C 0mg 89.2mg 99%
Vitamin K 24.4µg 101.6µg 64%
Copper 0.61mg 0.049mg 62%
Calcium 625mg 47mg 58%
Zinc 5.8mg 0.41mg 49%
Vitamin B5 3.018mg 0.573mg 49%
Vitamin E 5mg 0.78mg 28%
Carbs 80.88g 6.64g 25%
Potassium 1125mg 316mg 24%
Fiber 7.7g 2.6g 20%
Calories 306kcal 34kcal 14%
Vitamin B6 0.303mg 0.175mg 10%
Selenium 7.4µg 2.5µg 9%
Vitamin B2 0.222mg 0.117mg 8%
Choline 63.3mg 18.7mg 8%
Protein 6.21g 2.82g 7%
Vitamin B1 0.01mg 0.071mg 5%
Sodium 102mg 33mg 3%
Vitamin A 0µg 31µg 3%
Vitamin B3 0.202mg 0.639mg 3%
Phosphorus 52mg 66mg 2%
Fructose 0.68g 1%
Protein per 100 calories 2g 8.3g N/A
Calories per 10 g protein 493kcal 121kcal N/A
Weight per 100 calories 33g 294g N/A
Fats 0.3g 0.37g 0%
Net carbs 73.18g 4.04g N/A
Sugar 2.97g 1.7g N/A
Saturated fat 0.061g 0.039g 0%
Monounsaturated fat 0.027g 0.011g 0%
Polyunsaturated fat 0.102g 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%
Omega-3 - EPA 0.087g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
3
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
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 ProteinProtein +120.2%
Contains more CarbsCarbs +1118.1%
Contains more OtherOther +351.7%
Contains more FatsFats +23.3%
Contains more WaterWater +928.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +145.5%
Contains more Poly. FatPolyunsaturated fat +168.4%
Contains less Sat. FatSaturated fat -36.1%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.