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Broccoli vs. Seaweed — In-Depth Nutrition Comparison

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A recap on the differences between broccoli and seaweed

  • Broccoli has more vitamin C, vitamin K, vitamin B6, and vitamin A; however, seaweed is higher in folate, iron, magnesium, calcium, and copper.
  • Broccoli covers your daily vitamin C needs 96% more than seaweed.
  • Seaweed contains 88 times less vitamin B6 than broccoli. Broccoli contains 0.175mg of vitamin B6, while seaweed contains 0.002mg.
  • Broccoli has less sodium.

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

Infographic

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +255.1%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -85.8%
Contains more SeleniumSelenium +257.1%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +257.4%
Contains more IronIron +290.4%
Contains more CopperCopper +165.3%
Contains more ZincZinc +200%
~equal in Manganese ~0.2mg

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.
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%
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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +2873.3%
Contains more Vitamin AVitamin A +416.7%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B3Vitamin B3 +36%
Contains more Vitamin B6Vitamin B6 +8650%
Contains more Vitamin KVitamin K +53.9%
Contains more Vitamin EVitamin E +11.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B5Vitamin B5 +12%
Contains more FolateFolate +185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Seaweed DV% diff.
Vitamin C 89.2mg 3mg 96%
Vitamin K 101.6µg 66µg 30%
Folate 63µg 180µg 29%
Iron 0.73mg 2.85mg 27%
Magnesium 21mg 121mg 24%
Vitamin B6 0.175mg 0.002mg 13%
Calcium 47mg 168mg 12%
Copper 0.049mg 0.13mg 9%
Sodium 33mg 233mg 9%
Potassium 316mg 89mg 7%
Zinc 0.41mg 1.23mg 7%
Fiber 2.6g 1.3g 5%
Phosphorus 66mg 42mg 3%
Vitamin A 31µg 6µg 3%
Selenium 2.5µg 0.7µg 3%
Vitamin B2 0.117mg 0.15mg 3%
Protein 2.82g 1.68g 2%
Vitamin B1 0.071mg 0.05mg 2%
Carbs 6.64g 9.57g 1%
Vitamin E 0.78mg 0.87mg 1%
Vitamin B3 0.639mg 0.47mg 1%
Vitamin B5 0.573mg 0.642mg 1%
Choline 18.7mg 12.8mg 1%
Saturated fat 0.039g 0.247g 1%
Fructose 0.68g 1%
Calories 34kcal 43kcal 0%
Protein per 100 calories 8.3g 3.9g N/A
Calories per 10 g protein 121kcal 256kcal N/A
Weight per 100 calories 294g 233g N/A
Fats 0.37g 0.56g 0%
Net carbs 4.04g 8.27g N/A
Sugar 1.7g 0.6g N/A
Manganese 0.21mg 0.2mg 0%
Monounsaturated fat 0.011g 0.098g 0%
Polyunsaturated fat 0.038g 0.047g 0%
Tryptophan 0.033mg 0.048mg 0%
Threonine 0.088mg 0.055mg 0%
Isoleucine 0.079mg 0.076mg 0%
Leucine 0.129mg 0.083mg 0%
Lysine 0.135mg 0.082mg 0%
Methionine 0.038mg 0.025mg 0%
Phenylalanine 0.117mg 0.043mg 0%
Valine 0.125mg 0.072mg 0%
Histidine 0.059mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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 ProteinProtein +67.9%
Contains more FatsFats +51.4%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +659.8%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +790.9%
Contains more Poly. FatPolyunsaturated fat +23.7%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.